How can I avoid overtraining?
Posted December 10th, 2006 at 4:18 PM by Martin Kennedy
Section: Running & Training, Injury & Rehab, Training Tips, Health & Fitness, Injury & Rehab
One of the most difficult problems for athletes is knowing when you are training too much. You make a muscle stronger only by stressing that muscle, feeling sore on the next day, and taking easy workouts or days off until the soreness goes away.
Then you are supposed to take a hard workout again. If you do not feel soreness on the day after a hard workout, you have not injured your muscles, and they will not become stronger. However, if you try to work hard when your muscles feel sore, muscles do not recover and will feel sore all the time.
Every athlete knows that sometimes your muscles still feel little sore several days after a hard workout. You may think that you have recovered from your previous hard workout and you think you are ready to stress your muscles again. So you go ahead and try to run very fast and you start to feel sore all the time. Your joints, muscles and tendons ache. You feel tired. You can still run with the soreness in your muscles and tendons, but the soreness prevents you from running fast.
Each succeeding day, the soreness increases and you think that you are sick, so you go to your doctor. He does a complete work-up and everything is normal, so you are stuck with a diagnosis of training too much.
Now you must go back to background training. If your sport is running, jog on the days that you can. Take days off when you feel sore. After several weeks, your muscle start to feel fresh again and you are able to start running. You are ready to start training again, but first you must promise yourself that you will never try to go hard when you feel soreness in your muscles and tendons. Set up a schedule in which you take a hard-fast workout, feel sore on the next day, and then go at an easy pace in your workouts until the soreness has completely disappeared.
***Note: We encourage EVERYONE to see a doctor before altering their diet, taking a supplement and/or performing athletic, fitness or other strenuous physical activity. It is your responsibility to evaluate the accuracy, completeness and usefulness of any information, instruction, opinion or advice contained in the content. Please also see our complete disclaimer.***
This post is written by Dr. Gabe Mirkin, M.D. and was originally published on his blog “Fitness and Health E-Zine”.
Dr. Mirkin is board certified in Sports Medicine and has practiced for over 40 years. He has completed more than 40 marathons and was a talk show host of a nationally-syndicated radio program for about 25 years. For more articles by Dr. Mirkin, please check out: www.DrMirkin.com
Please also be advised that Dr. Mirkin’s opinions and the references cited are for information only, and are not intended to diagnose or prescribe. For your specific diagnosis and treatment, consult your doctor or health care provider.
***Note: We encourage EVERYONE to see a doctor before altering their diet, taking a supplement and/or performing athletic, fitness or other strenuous physical activity. It is your responsibility to evaluate the accuracy, completeness and usefulness of any information, instruction, opinion or advice contained in the content. Please also see our complete disclaimer.***
Tags: hard easy, hard/easy, injury prevention, joints, muscle damage, muscle soreness, muscles, overtraining, tendons, training
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