Overtraining, are you at risk?
Spring is a great time to begin an exercise program. As the weather warms many of us are eager to get out and "hit the bricks" to start our running programs. Many people are training with a goal of competing, others to stay in shape. Whatever the goal, training places demands on the body, including micro trauma to the muscles. It is the recovery from this trauma that allows the body to become stronger and increase exercises tolerance.
Most of us focus on the training effort, but rest and recovery is equally important in developing strength and stamina. Rest and recovery days with reduced or no training are needed periodically throughout the training cycle. Cross training by performing a different movement than the primary exercise(for example biking instead of running) is an way to achieve relative rest while still training.
An important but often overlooked part of recovery is sleep. Quality sleep of adequate duration is essential to allow the body to repair tissues for recovery and improvement. Most people should aim for 7-9 hours of sleep in a cool, dark room.
How do you know if you are overtraining? Some of the signs include fatigue and poorer performance. Other symptoms include loss of appetite, headaches, sleep disturbance and irritability.
A more accurate assessment of recovery is Heart Rate Variability. This is the variation of heart rate during rest and sleep. This can be measured manually, which can be time consuming and complicated but can be measured with certain fitness watches and trackers if worn during rest and sleep. A quick estimate of heart rate variability can be made by simply tracking resting pulse rate upon rising each morning before getting out of bed. A resting pulse rate more than 10 beats above average is a good indication that you are not adequately recovered.
Injuries related to overtraining and under recovery bring a lot of people into the office in the spring. If you have a lower extremity pain that is not responding to rest, make sure you get in to the office for an evaluation and treatment so we can get you back to training as soon as possible.
Dr Paul "Shocky" Betschart
The Foot Book Doctor
Healthy Feet Happy Life
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