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Don't Overtrain

Overtraining is the leading cause of injury and burnout. Running too much or too hard for your fitness level without proper recovery time will lead to overtraining.

Overtraining is often trying to do to much in a short period of time.

Trying to get a certain number of miles in per week is often the most common way overtraining occurs.

Symptoms of Overtraining

  • chronic fatigue
  • suppressed athletic performance
  • disturbed mood states
  • increased susceptibility to upper respiratory tract infections
  • changes in resting heart rate
  • disturbances in sleep patterns

Tips to Avoid Overtraining:

  1. Monitor your pulse.
    • For 7 days, take your resting pulse for 60 seconds before getting out of bed.
    • Once you establish an average resting pulse, whenever your resting pulse is more than 5% above your average resting pulse, run for 1/2 your usual mileage.
    • When your resting pulse is greater than 10% of your average resting pulse, don't run that day.
  2. Keep steady mileage.
    • Increase mileage gradually.
    • Your progress in mileage and speed should occur gradually.
    • Don't let your weekly mileage increase by more than 10%.
    • After 3 weeks of mileages increase, drop mileage by 50% for one week.
  3. Rest.
    • After a hard run, take a day off. You will feel refreshed when you run again and your body will thank you.

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