Signs of Overtraining

Resolution Runs are a great way to kick start your running season, and New Year?s Resolutions are a typical new season motivator. Now that you are highly motivated to eat less and move more, it is important to be aware of the signs of over-training. Although lack of time is the most often cited excuse (yes that was excuse) for abandoning a new exercise program, over-training which leads to injuries, illnesses and dissatisfaction can derail your best laid plans just as quickly. New Year?s Resolutions can cause people to look at their abilities and training programs through a weekend warriors glasses.
The best approach to your new season is to set goals and make them SMART. Specific, measurable, attainable, realistic and time-bound. If you are not sure of your abilities, consult someone who can assess them for you. Once you have set your goals, short and long-term, put a program in writing that includes the measures you are willing and able to carry out to attain them. As you walk, run, bike or swim be mindful of what your body is telling you.
The following are things to listen for, and can be signs of over-training:
? A resting heart rate 10 beats higher than normal.
? Gradual loss of weight.
? Difficulty sleeping.
? Difficulty getting out of bed.
? Breathlessness.
? Illness that takes a long time to resolve.
? Cuts or bruises that take a long time to heal.
? Lethargy.
? Lack of motivation towards your activity.
? Moodiness.
? Resentment towards activity and fellow participants.

Building the following components into your program will prevent over-training:
? Plan at least one complete rest day each week. Depending on your ability to recover, you may want to add another rest day.
? Hard, easy, hard, easy. Plan an easy workout after each hard workout.
? Have a planned recovery week every 4 to 6 weeks that consists of shorter workout done at your recovery heart rate.
? Pay careful attention to nutrition, particularly following hard workouts, ensuring you get enough carbohydrates and protein in within the first half hour after completing your session.
? Get adequate rest.
? Stay hydrated.

While doing too little may have brought you to your New Years Resolution, be careful to not fall into the trap of too much, too hard, too soon or you?ll find yourself sitting on the couch waiting for next year to rewrite your resolutions.