You've gone too far this time?

You're feeling off colour and you suspect that you've over trained.  But, how can you be sure?  The  following symptoms may help you to rule out the 'don't feel like it', from the 'can't'.

 

• persistent muscle soreness (DOMS, or just not enough time to recover from micro tears)

• loss of coordination

• prolonged fatigue

• dizziness

• performance inconsistency

• elevated resting heart rate

• tightness in the chest

• heat stress

 

Over training occurs when fatigue ensues due to excessive frequency, intensity or volume of training.  Doing the same workout repeatedly may also be a cause.  So, watch out for the following:

 

• decrease in performance

• aches and pains in muscles, and or joints

• fatigue, tiredness and insomnia

• elevated morning pulse

• headaches

• inability to complete training sessions

• susceptibility to illness

 

Whilst it is good to push yourself beyond your comfort zone in training be mindful that your training volume and intensity does not exceed your recovery capacity.  If this occurs, you may begin to lose strength and fitness.  Improvements in strength and fitness occur during rest periods following hard training.  The recovery process can take 12 to 24 hours, or even longer by days, or months.

Can you sustain activity in your planned longer training sessions

 

Be kinder to yourself if you have jet lag, an ongoing illness,or are exceptionally overworked.  Also, be aware that limiting calories whilst exercising intensely and  poor nutritional regimes in general can be stressors.  Use your body as a guide.  Make sure that you push yourself hard enough to progress, without sabotaging your progress.  Also provide your body and mind with the right conditions for success.

 

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Recovery know-how

So it's 4 days on from the Limassol Marathon.  Well done to everyone who took part, especially those who really dug deep and made new PBs, and for those who ran the double!  Many people have approached me for recovery advice this week.

 

The body systems must be given adequate recovery time post competition.  There is no way of knowing how much recovery time you need - you have to judge how you feel.  If you feel stronger and able to work hard in the session, it is a good sign that you have recovered.  If you are tired, or sluggish, and you cannot meet the session aims, you are not fully recovered.

 

The amount of time that you need to recover depends on the following factors:

• The intensity of the competition

• The duration of the session

• Your current level of fitness

• Your diet

Make sure that you are keeping well hydrated, eating enough protein to facilitate muscle repair and getting enough good quality sleep.  Keep mobile so that you don't stiffen up - gentle walking, swimming and other light activities may help to ease any muscle discomfort.  Sports Massage can help with the muscle recovery too - ensure that it is light to avoid any further muscle fibre trauma.  During the treatment, a good therapist will help you to identify specific areas of tightness, that left untreated may develop in to Sports Injuries - such as ITB, tendinitis and plantar fasciitis.  They will also help to identify stretches that may help with your recovery.  Topical muscle preparations may help to reduce inflammation, deaden pain and ease any tightness. When excessive muscle soreness and any inflammation, has subsided, start to do some gentle stretches - these will help to ensure healthy muscle function. 

 

Shivasana - yoga  recovery pose

Ensure that you have good recovery, so that you can get back to running sooner and continue running for longer!

 

For more advice come and see me at my Sports Massage Clinic in Limassol.  For Updates and Special Offers, sign up to the website.

 

If you want nutritional advice or help with achieving your next running goal, contact a good Running and Fitness Coach.

 

Happy running from your dedicated Sports Massage Therapist Eva, helping you to have happy muscles!