How Runners Can Avoid Overtraining
Likely overtraining is fairly rare, with not training enough or with enough discipline being a more common occurrence. Nonetheless, as runners read about overtraining in the magazines, and the moment they have a problem with their performance, they may suspect they are suffering from the condition.
While not a hard, fast rule, let’s say if you are running 25 or so miles a week you are probably not overtraining. However, when you begin to up your mileage and if you do so too quickly, and are now feeling very stressed out and tired after you’ve hit 75 or 80 miles a week, this may very well be a case of overtraining.
That said, it is not a clearly defined or understood condition. Symptoms are not hard fast. You may notice, for example, that your resting heart rate is higher than it normally is. You may also find yourself feeling weaker than usual, or that it is difficult to walk without feeling some sort of pain or an elusive lack of coordination. So unfortunately, you realize in retrospect that you are overtraining as you look at your training logs and realize you have put in quite a few miles and are now feeling the effects.
The coaches of elite athletes are attuned to overtraining and how to keep their runners from falling victim. Runners at all levels will reach a point of diminishing returns from training. Exhaustion and a lack of improvement can signify a problem. As such they may need to step in and help the runner to scale back the training while still staying focused on goals.
If you suspect your are having difficulties consider seeking out the help of a sports medicine specialist. He or she may do blood tests to ascertain your physical states; for instance chemicals known as Ferritins tend to be at low levels if you have been overtraining. At other times, you may simply need to scale back, perhaps even opt for complete rest. But, as noted if you have concerns, it is wise to consult with a professional. In the future monitor your training carefully; it has been shown to be a effective means to help runners avoid overtraining.