Over-Training in Sioux Falls SD

One very serious problem that many runners face is over-training in Sioux Falls SD. Learn more in this blog post.

How to protect yourself from injury in Sioux Falls SD

Most runners know that running too many miles without rest can leave you feeling exhausted and put you at risk for injury.  But there are also a number of other symptoms, including:

• Persistent achiness, stiffness and pain in the joints and muscles
• Inability to complete a normal workout
• Depression, anxiety, moodiness, and lack of motivation
• Lack of energy or feelings of lethargy/sluggishness
• Frequent headaches
• Insomnia
• Loss of appetite
• Unhealthy weight loss
• Lowered immune system function

However, there are several ways to help maintain peak physical condition while protecting yourself from overuse injuries:

• Allow for one rest day a week and one rest week a month.  Taking a day off from activity altogether or performing some type of cross training constitutes a rest day.  Cross-training is a great way to maintain conditioning without overworking specific muscles.  Some good cross-training alternatives for runners include kayaking, cycling, swimming or circuit resistance training.  These activities will act as a great aerobic workout, but will give the muscles typically used for running a much-needed break.  A rest week should be a week where mileage is dropped by 50%.  Rest allows your body to rebuild muscle tissue that is broken down with exercise so you can be properly prepared for the next bout of exercise.  If you never rest, your fitness level will begin to decline, affecting the quality and performance of your workouts.
• Follow the 90 percent rule.  Push yourself while running, but leave something in the tank.  Push yourself to 90 percent of your maximum effort, but no further.  You should still feel tired, but it is good to feel as if you had more to give.  If you are constantly pushing yourself to the max, recovery time will increase, injuries will become more likely and mental fatigue will be more prevalent.
• Schedule easy runs.  Easy workouts for runners are short or mid-distance runs at a moderate intensity.  Easy workouts will help keep you limber and in shape in-between quality workouts.  Try not to blast through them at full speed.  If every run is hard, the body will not have adequate time to recover.  Again you may have to deal with a longer recovery time, mental burnout and increased injury risk.  For every hard workout, there should be two easy days between in order to allow adequate time for rest.
• Get plenty of sleep.  Your body does the majority of its repair and rebuilding while you are asleep.  If you do not allow for adequate sleep time, your body will be unable to heal properly.  A good night's sleep varies between 8-10 hours depending on age and the individual.  Find the amount of time that is right for you and stick to it.  Don't allow the stresses and distractions of daily life get in the way of getting a good night's sleep!