It is almost that time of year again when the weather cools down and the city prepares for one of the oldest races in the country, the Turkey Trot! Even if you are a seasoned Turkey Trot competitor or a newbie, you are starting to think about what will go into your training routine for the next few weeks.
As you start to think about your training routine, what are the first things to cross your mind? How many times a week should I be running? How fast do I want to run? Another component that should be included in your training routine is recovery. The number one mistake runners make is overtraining! Thankfully, this is one of the easiest things to control.
In this article I will cover:
- What is overtraining?
- How to prevent overtraining.
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So what is overtraining? Overtraining is excessive exercise without adequate rest (1). Overtraining can lead to exhaustion, poor muscle recovery, tissue breakdown, and underperformance. The body is constantly healing and regenerating itself. If you are constantly fatiguing it and not allowing it to recovery how is it going to keep up?
The best way to prevent overtraining and promote recovery is to allow proper warm-up and cool down, include daily flexibility exercises, and perform hip and core strengthening! By incorporating these four activities into your training routine, you will help reduce muscle fatigue, muscle soreness, improve performance, improve efficiency, and reduce the incidence of injury.
Slow and steady wins the race! Okay, that may not be true, but it will ensure you are healthy enough to be able to compete in the race. The more you prepare your body for the impact of running and allow it to recover properly, the more successful you will be on race day.
- Kremer, J. “Overtraining Syndrome.” Sports Health. 2012. 4(2):128-138.
- Shatto, B. (2017). Preventing and Treating Overtraining Syndrome. The physical therapy Advisor.
- Jarvinen, T. “Regeneration of injured skeletal muscle after the injury.” Muscles Ligaments Tendons J. 2013. 3(4): 337-345.
- Urhausen, A. “Diagnosis of Overtraining”. Sports Med. 2002. 32(2):95-102.