Sage Canaday: Recovering from Overtraining, Marathons and Injury: Training Talk
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- Опубліковано 7 лют 2025
- How to recover post race (half marathon+) and coming back from injury and overtraining. Also, how to set-up a training schedule plan.
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(in REPLY to "1000studmuffins"). First off don't compare cycling to running. As I mentioned in the video: on a bike or in the water you can train for hours each day and it is much easier on the body than running! While burn-out a lot of times is mental I am talking about throwing off your endocrine system from something like racing 100 milers OR destroying aerobic enzymes due to a high lactic acid levels in the blood from running intervals too often. Then there is muscular fatigue, low iron from altitude training etc. Usually it's intensity of training and other Life Stressors combined that push people over the edge. It's a real problem (esp with losing your peak of fitness before the big race).
Got it now I understand it a little better. Yeah, you are right. You can train everyday all day basically with cycling and swimming without problems. Maybe just tired/sore legs. 100 mile running races probably would shock my body pretty hard too. I just have never experienced such great shock!
Great tips Sage!! I recently came back from a rough case of tendinitis and after more than 2 months off I'm finally feeling like myself again.
Great tip on taking 3 to 4 weeks to adapt to some new type of training like tempo or speed work.
I consider myself a patient person, but when it came to my recent very first injury (MCL partial tear) I felt myself not that patient. It has been 3 months since the injury, have done physio sessions and exercise to strength the ligament. Things seems to be going well, but I better don´t get too excited and don´t push too hard during my runs. Learning a lot from the process and hoping I can become stronger runner.
This is amazing! I can't believe I just found your channel! Hope everything is going well for you
Great talk. Dealing with an ITB injury at the moment.
Awesome vid like always Sage!!!! A nice topic would be what you do before and after running. I saw many vids of Ryan Hall doing a lot of stretching, active stretching and even foam rolling before and after running (perhaps only for hard workouts). Or your core and strength routine (if you have one :)).All the best with your racing season!
Thanks for these videos!
This video is extremely interesting :) Glad to know even the gods among the runners take a week/two weeks off. You talk about tendonitis, i.d. achilles tendonitis? How did you manage to deal with achilles tendonitis?
Very helpful. Thank you. Drink enough water. Like the point.
Lol after our two week break (offseason) our coach gives us 2 weeks of workouts with one easy day in each week, I haven’t had any injuries yet
This was a great TT, Sage. Can you do a Grand Canyon R2R2R training talk? I'm conquering the big ditch in October and know a lot of people who would be interested in hearing some of your tips to train for it, as well as logistics for involved in making the trek (camping, hotel, water supply, etc.). Thanks!
I'll think about it! In short: heat train, get ready for a long day and fill up at every water stop (also bring a ton of calories both salty and sweet). The vertical is pretty brutal as well...
Vo2maxProductions I'm doing R2R in October also so I would be really interested in any training tips.
Great video! Thanks!
What would you advise a runner who doesn't have any races planned out this year (or at least any ones at the moment)? How should I be mixing up my Vo2Max/Tempo/Long Runs? I would still like to be training down to get a sub-16:30 5k and/or sub 3 hour marathon without having a specific 5k/marathon race coming up.
This is my second time over training myself actually while I was working out I could actually feel when it happened my workouts were harder to do and my muscles look deflated and soft is this permanent? Will my muscles go back to normal?
Great video! Just curious - you ever try the elliptigo or have any thoughts on that as a cross trainer?
Good one.
I was wondering how you manage your intensity and recovery while you're working on your bio-mechanics???
I'm asking this question because ... everytime I improve my biomec. I run a little bit faster, so I'm not sure anymore if I'm running @ half marathon / 10k / 5k pace ... I'm not sure if I'm overtraining since it feels a little bit easier to run.
this explains my runners knee... increase mileage, and two speed workout a week too fast too soon
Great advice!
I've been dealing with a chronic SI injury that I got last September, a month before my race. I had no training for that entire month, but ran it anyway and had a disappointing time of it. Now, every time I try to dial up my intensity, it flares up the next day (not during or right after training). Any suggestions?
There's a really good stretch you should do where you do lunges to stretch your hip flexors, but then also do a variation where you reach down with your opposite arm (arm that is opposite of the leg you have forward) so that it is crossing your body and you are twisting slightly (your feet should point straight ahead though with your knees not bent). Meanwhile your other arm is going up high in the air (it's probably some yoga pose that I don't know the name of). Other than stretching get a lacrosse ball and roll over the top of it (against the floor) while lying on your back. When I had SI issues I also used to run uphill only on the treadmill to build my strength back. Other than that you can look into heel lifts.
Vo2maxProductions I think you mean Twisted Triangle Pose. I'm not sure about heel lifts (my DC finds no difference in my leg length), but I'll definitely give the other ones a try. Thanks for the advice!
Topic idea: Paleo vs Carb loading or best diet plan when training.
Is it effective to run at your 60% or so of the VO2 Max? My coach says recovery pace is 65%. My training base is 4:40 so my 65% is 7:03 or so.
Coach sounds good. As per Jack Daniels there is a difference between Velocity at Vo2max, Actual Vo2max and percent of Maximum Heartrate. General rule of thumb on Easy and long days is to stay under 70-75% for all of those parameters (which are all very close anyway). 65%-70% of max HR or velocity at Vo2max would be a good as an upper limit so you don't cause too much muscular stress. It's about recovery while still getting the best aerobic developments and not inducing lactic acid.
Thank you!
how long does it take to recover from over training? I started getting typical over training symptoms, feeling run down and not being able to complete sessions efficiently, heart rate going 10-20 beats higher than normal. initially I thought it was an anomaly and part of the heart wave we were experiencing where I am, but the symptoms didn't improve so I just stopped training. Its been a month now since it first began and is still lingering around. I cant even run at a light jog anymore without my heart rate shooting up.
I went to the doctors and had 2 separate blood tests, all my levels were within range. they hooked me up to an ECG, that was fine aswell. Not sure what to do now
Probably a bit late but just make sure ur sleeping a lot and have a few weeks off. But active rest is also important so going for walks if u can is good. Hope all is well now anyway :)
I’m having the same problems now how long did it take you to recover?
That knock was a big foot
1000studmuffins Do you race? Burnout only happens to those who are unmotivated? That doesn't make sense. It happens to those who are full of motivation.
Cat 2 racer, yes I do race
I have never understood this "burnout" thing. I have been training pretty high volume for a long time (15-20 hours/wk cycling) without ever feeling like it is boring or lose interest. Even after 100 mile rides, it makes me just want to keep riding because I am getting fitter with every ride.
I have been running more now and doing doubles about 10/14 days (building up to more for XC) and I still am never feeling like this isn't fun or lose interest. It's just so fun to get out there and move the precious body. It's a gift. The gift of movement. Embrace :)
Burnout only happens to those who are unmotivated. And when you make something fun you take care of motivation. So make every run fun
Barney, Everyone is an Indivdual with how much they can handle and how they adapt to training. Look at the work of Coach Jack Daniels and he talks about that.
Barney please share your strava