Are You Training TOO HARD? | Signs Of Overtraining & How It Can Affect YOUR Running
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- Опубліковано 27 лип 2024
- Do you keep getting injured? Are you tired all the time and lacking motivation? These could be signs that you’re overtraining.
Overtraining is quite a complex issue and will present itself in many different ways - from injury and fatigue, weight loss, picking up illnesses or infections, lack of sleep and changes in mood. If you are training too hard it’s likely you’ll be experiencing more than one of these symptoms.
Today Rick and The Running Channel’s resident Physiotherapist, Manni Ovola, discuss what overtraining is, how to spot it and what you can do to avoid it.
↓↓ Have you suffered from overtraining? Or perhaps you’ve got questions that we’ve not covered in the video. Let us know in the comments below. ↓↓
IN THIS VIDEO
0:00 Intro
0:45 What is overtraining?
2:06 Training Volume & Recovery Time
3:44 Nutrition
4:55 Environmental Conditions
5:24 External Stresses
6:23 Recent Illness
6:55 Common Injuries
Music licensed by Artlist
Song of the sea by FASSounds
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Have you suffered from overtraining? Or perhaps you’ve got questions that we’ve not covered in the video. Let us know in the comments below.
Manni is really adding to this channel with his physiological expertise - and I think his presenting style is very refreshing. Well done Running Channel - keep it up.
I've recently picked up lower calve pain so have backed off running and am resting. Jealous of every runner that passes the house lol. Thanks for the useful information guys stay safe 👍
It’s hard when running is so addictive!
@Darth Bossk oh it can when you’ve got a virtual challenge going on
Yep I'm an addict too, we need group therapy just to deal with rest days and injury downtime 🤣🏃♂️👍
Used to hate running. I didnt realize when, but I fell in love with it
@Darth Bossk
How can eating fast food be addictive? How can just chilling be addictive?
In this case when you finish a run, you receive endorphins, burns calories, & feel overall better. This isn't just with running but with cardio in general.
@@MemoMontoya2005 ever find hating a race then when you’ve finish it, you end up entering another one 😂
I'm definitely guilty of overtraining. I'm still learning to make sure my easy runs are indeed easy. But, I often get too excited, especially if I'm feeling good, and before I know it, I'm actually running a tempo run, and not an easy run. And because of that, I find myself weak and sore and overtrained. It's hard to leave the ego at the house.
I definitely agree with you Darren. It's so hard to back off when runs are going so well and when they are so fun. True about the ego. Thanks for that.
Totally agree Darren. As an experienced runner, i have tried this approach in the past, but like you say, you set off on a long run, you feel strong, and before you know it, you have done a long tempo run. Then i read an article in Runners World bny a guy called Pete Magill, a runner who broke 15 minutes for the 5K, at the age of 47, and 31:11 for the 10K at over 50 years of age. I read his book, Fast 5k, and ever since all my easy runs have been easy, and i have felt so much better and stronger.
@@DavidSmith-fs5qj Thanks for the reference. I’ll be sure to check out that article.
I used to be like that. Now I love my easy runs. Half Marathon PB for me yesterday because followed there instructions.
Manny speaks with authority. Thanks for including him.
I'm currently training for back to back races... so this is great timing. Great content as usual, and Manni is an awesome addition.
Great to see more Manny in the rotation. Great tips and knowledge.
Thanks Manni and Rick for these helpful information.
Love seeing Manni join the gang on these recent videos! Great job all. Thanks for the great content!
Very helpful, thanks guys. Good to see you again, Manni.
Welcome Manni. Thank you for your advice. ☺️
Just found this episode! What a fantastic video!! Thank you Manni, Rick, and the Running channel!
Very informative video, love the level of detail. Welcome to the running channel Manni!
Thanks for the great tips! I’ll keep these things in mind. Great reminder to get my sleep!
Trying to run the New york Virtual Marathon for the first time this week, inspired a lot by this channel! Wish me luck!
That's awesome! Good luck!
Best of luck Aditya! Enjoy the ride and be proud of yourself.
Love seeing Manni's input 🙂
A very important video for anyone who running is a passion. Very well done guys.
Yes Manny!! Bring it!! We want to see you more!!🤗
I love Manny’s energy! I’m slow but still a runner.
Thanks! I needed this👍😊😁
I'm loving the new videos with Manny in them. Great enthusiasm!
Thanks so much!
Lots of good tips here. I started doing a bullet journal last year and it's really helped me to keep a healthy balance and largely steer clear of overtraining even when I've increased my monthly mileage.
Thanks for this video! It would be great if the running channel addresses the menstrual cycle with running and the benefits from knowing what is going on, I just listened to "women are not just small men" and some podcasts related to it. It was an absolute eyeopener forme as a female runner and I think this information needs to be spread!
Another cool video, love it.
Really like manny’s presenting. Good information.
Another great video, thank you - the addition of a physio is really taking the content up a notch ! It would be great at some point if Manni could do a bit more on what he thinks are the most effective strength and conditioning exercises to help prevent the most common running injuries, since the amount on the internet is overwhelming
Thanks for the suggestion AnneMarie!
I have already binged on 3 videos! Can't believe I just found you guys - great content, good editing style. Subscribed!!
Awesome! Thank you so much! If you ever have any questions just ping us a message or email - we're happy to help :-)
Wishing you well, Rick. It hurts my heart a little to watch this in June/July 2021
Thank you for sharing us more tips😊Godbless🙏😇
When your video recommendation gets picked!!! 😊 Thanks for the help
If anyone tells me i'm overtraining i will shout at them and go for a run !
Your the man Manni 👍
Manni, can you talk about plantar fasciitis and how to train and recover. I am finding confusing information out there. Love the channel. Keep the content coming.
i actually running every day like 6 months. and nowadays with 3 different methods; 30/30, 5k, hill run. and changing methods every day. i recovery myself within 24hours, no hurts or something. i think i have very well condition.
Great job guys! I would like a video about how to recover from and further prevent the occurrence of plantar fasciitis. I also have a nasty tendency to left-right imbalance.
I was going to run today ... even though I know I need a rest day after hard week ... push through the soreness and fatigue ... “shake out” run I called it - this video has made me think again - I will rest , hydrate and nourish
Need to Settle down ....
Thanks for the reminder
Great information and tips as always. May be worth getting iron/ferritin level checked too. A lot of the symptoms you describe, fatigue, poor sleep etc can be symptoms of iron deficiency/anaemia. Which is rarely talked about. Especially in female runners.😊🏃♀️
Excellent because I have historically regularly over-trained. I know I am not the only one.
Thank you for this video. Ive been getting calf pain, ill ease of the runs now, from running every day to ever other day
I like the addition of Manni to the channel! It's helpful to add the perspective a pro physio, and I'm glad you're increasing racial diversity to the channel too! I also just love his presentation style! His facial expressions make me smile -- like he's about to tell a surprise every other point. Cheers!
Thank you for yet another informative episode. I have been having a popping sensation in my achilles in the mornings no pain is this something to be worried about or just a bit or stretching needed.
Loving manni's on camera involvement recently
Manny is great!
For me, this is a very complex subject and often ... anecdotally, I feel overtraining is the wrong approach.
Most, many jump on overtraining, when actually the real issues are under-eating, under-sleeping and under-resting are the real issues. Along with under-estimating our own ability.
I have suffered from runners knee (tendonitis). Went to see a doctor, who surprisingly was also a runner. He knew exactly how to treat it, 4 weeks with some meds and rest. He asked me about my training plan and immediately noticed I was overtraining.
Great work Manny !!
I have absolutely been through this lately, not so much any injury but Ive definitely felt very burnt out with an increase in running and training in the gym so I've been taking a rest to recoup and will take it a bit easier when I get back into it 👌
Make sure there's enough iron in your diet too!
I've been taking a Magnesium supplement on the advice of my Dr. since I've returned from an injury this summer. Hard to know for sure but it seems to help. Good luck!
I have had the calf thing happen week after coming off a big mileage week. Tight and fatigued for sure. I have had alot of over training injuries over the years, but didnt know the calf thing was a common one. :-)
My Physical Therapist has been absolutely crucial to my getting back in shape since injury this summer. I would recommend it for the calf issues. Also PT will prescribe specific exercises to strengthen the feet and Plantar which reduce strain on the calves quite a bit. Best of luck.
I was looking back in my old training logs recently and almost every time I increased mileage I got sick with a cold or flu within a week or two. Most of my higher-mileage weeks I had written things like "tired", "exhausted", "taking a day off", etc, even in my youthful 20s and 30s.
My Garmin constantly tells me my training status is "unproductive" , but I'm running my easy runs easy and my hard runs hard and don't feel unproductive 🤷🏻♂️
Well, it's what you feel that counts. Do your own thing.
I agree. As an older runner I'm sure I'm not the runner Garmin has created the app for. I try not to think about it but it's still a pain in the ass sometimes. Comparison is the thief of joy.
@Driya Amandita I use a Polar and run 2 hours a day, 6 days a week and if for one day I only run an hour it says I’m only maintaining, on my rest day it usually accuses me of detraining. I actually stopped looking at that watch face because I found it demoralizing.
Really liking Manni's contributions. Sensible, knowledgeable and a great presenting style. Thank you!
Thanks guys! This video was very helpful!
I’ve suffered from shin splints and Aquiles pain but I’ve learned to work around them and recover.
Recently my left knee bothers me sometimes and it scares me to death because a knee injury can be very serious. Any recommendations about the knees?
Thanks!!
Hello, knee pain can be tricky to treat yes but also your knees are very strong. The thigh muscles called quadriceps are essential to prevent injury, along with the hip and calf muscles. Monitoring your training load is also a key component to reduce symptoms.
- Manni
Welcome Manny, really good advice, I was wondering how to self assess if over training. Interesting about Achilles, is there any maintenance exercises you can do to strengthen the area, and work in to your pre/post run routine?
Self assessment of over training can be through disturbed sleep, reduction in performance, constant fatigue and increased heart rate variability. Your Achilles can benefit from calf raises post run and maintaining this strength consistently after your runs is really beneficial to your overall health. Along with the calf muscles you can increase the strength and stiffness of the actual achilles with some heavy weight training.
- Manni
If I ever feel like there might be some injuries I back off of running. I still exercise I just don't run. I have a rowing machine and I make it a goal to go on a stroll with my dog and son. a minimum of 2 miles. I also know a few exercise I can do with resistance bands to prevent injuries.
Great video I’ve being suffering from knee pain and doesn’t seem to be getting better why would that be
I run every day. Monday Wednesday Friday and Saturday are 5k with a gym/weights session after and Longer runs on Tuesday Thursday. Sunday is a 10ki-ish plus a 10k bike ride. Not suffering from any injuries at the moment. In your opinion, do I need to take a rest day? Bio - I'm 64 and had a heart attack 13 months ago which prompted my running regime.
You sir are a warrior. Respect.
Are you still alive?
How about a video on plantar fasciitis? I've got it and it's taking forever to heal- not much running for me at the moment which is having a negative impact on my mental health. Any tips would be great. Thanks!
Thank you guys for such an interesting video. I wanted to ask something like "If a morning run gives me power for a first half of a day and afternoon i feel kinda weak, should i spend more or less time in this physical activity?
Thanks for watching Roman! If you're feeling weak in the afternoon you may want to look at nutrition and make sure you're refuelling sufficiently after your training.
Guys got advised to wear some arch support orthotics after a chiropodist did some work on a toenail I was losing during recent Marathon training. Have you done a video on orthotics, straps or kinesiology tape?
Would like some advice on what type of runners do you need if you wear orthotics, as in neutral if you wore ones for supination. Do inserts need to be broken in? My right big toe was poking a hole in the top panel of the runner and the toe beside it was a lost cause. The chiropodist suggested the arch supports to help with this.
Question: given that winter is coming and gyms are closed because of covid. Would indoor cycling be a suitable substitute or will I lose my process if I'm not running?
My mileage has just spiked in my training plan as I get ready for a December 13 marathon (first!). Prior to this year I've only run a half, and that was 3 years ago. I've been following the plan since May, even in the Texas heat, but the long runs are starting to get daunting. I had a really hard time after last Saturday's 16 miles, and today's run in considerably warmer weather I had to cut in half (from 8 to 4). I have no way to gauge whether this is overtraining or just normal?
Tweaked my hamstring doing up my shoe laces.... yes thats over training for you.. Taking it easy for 3 months now....😬😬
oh yea, strange things like that happen to me too, something random not doing anything. hadnt thought of it being over training
BINGO for doing everything wrong! Where's my prize?
You're not alone. Sometimes I feel like the most clueless runner in the world. We're learning though.
Yup, I need a rest
Shin splints was my first injury a few years ago. IT band syndrome was last years problem. This years injury, i'm still trying to figure out but chronic compartment syndrome seems most likely. It would be great to hear Manni's advice on calf related injuries and how to treat them.
Hey, these types of injury point towards dramatic changes in your training. I would be really cautious about the amount you’re running and when you return to running. The key to reducing overload of the calf muscles is to ensure that you build their capacity, this can be done through running but also more importantly strength work. So some calf raises are a great solution along with strengthening your hip muscles.
- Manni
@@runningchannel Thanks for the advice. I'll be sure to follow it going forward 👍
Hello, never been this early
I run in the country side and often knock and trip on stones & continuos running always fades the pain away
I've no doubt that my sesamoid bone fracture was due to more miles than I should've asked from my feet. I'm a bit overweight and that doesn't help either. When my 1/2 is behind me (8 November) I am going to focus on many things to heal and comply with all the great tips contained in this video. Y'all good people at TRC are doing great things for runners and I appreciate it very much. Cheers Rick and Manni
Thank you so much! I'm 12 years old Since Jan I've been really hurting from a hip injury on both sides and they have gotten worse this past cross country season. Would this be caused by over training?
Hello, so sorry to hear about your pain. I would need to know a little bit more detail about your injury but from your comment about overtraining it sounds like you may need a rest. I think it would also be a good decision to build strength of your hips.
-Manni
@@runningchannel Thanks you so much!! Im planning on resting until the beginning of December!! I really appreciate all your tips and videos!!
I’ve actually been having really tight calf muscles and pain in my right Achilles’ tendon. I did go get a massage, she did some cupping and fascia work. She told me I needed to stretch more and ice my calves a lot more. Do you have any other advice? It kills me in the morning or when I sit at my desk too long, and it hurts to run.
Really sorry to hear about your pain. The achilles is a structure that requires stiffness to ensure good energy return. Manni our Physiotherapist would actually disagree with this as we understand from the research tendon stiffness improves protein turnover and collagen production. So without going into too much detail you need to strengthen your calf and this will in turn stiffen your tendon, improving your pain and the energy return overall function.
Do you have a video with exercises to strengthen shins? I have shin splints, stopped running for 2 weeks, pain free now. Need exercises to strengthen lower legs to prevent getting shin splints again. thanks in advance for any help.👍
Sorry to hear that Keith. Have a look at this video: ua-cam.com/video/N-pmeYaUhIA/v-deo.html
Completed C25k but my next three runs i tried to follow week 9 again but I couldn’t get beyond 10 minutes without feeling the need to walk, never mind 30 minutes. What’s going on?
What’s the best way to combat shin Splints. I’ve got shin sleeves and ankle and knee supports as well as running shoes
Thanks for watching. We would always recommend seeing a professional who can diagnose the issue and recommend exercises to help. All the best and keep us posted!
I hate running but cannot stop thinking about it if i don't do it. Love hate relationship
Whats the best way to find (and subsequently walk) the line between intense training and overtraining?
Gradually building up to intense periods, along with listening to your body and periodisation should help. Also building a plan with a coach or using a training plan is a good way of monitoring how much you are doing. Hope that helps!
Have arthritis in both feet/toes. What's the best way to ensure I can still run in my 90s?!!
If you find out Phil please do me a favor and post it here.
@@kevinlance1813 was hoping Manni had an an idea or 2!!
Shoes with high stack and a rocker can help if you have stiff or painful joints in your feet, the shoes tend to replicate the joint movement and propulsion your foot would naturally have so in turn reducing the pressure on your feet.
- Manni
For the first time I urinated blood after a long workout following my regular 10K run and am concerned about returning to activity.
Please take care of yourself that sounds serious. Don't be afraid to have it checked out. If it's nothing at least you can drop it.
Thanks for watching Dave, and agree with Kevin - sounds like you should see your doctor and get everything checked out. Wishing you well
Fat's are as important as protein and carbs, if not more for hormones. I suggest increasing foods with healthy fats for ex; avocado, coconut oil, olive oil, eggs, oily fish...
i agree, had to learn that the hard way
Now I'm hungry. Sound advice though. My nutrition is rubbish.
I run fat enabled and eat lots of healthy fats. Avocados are the best for loading up.
I started to run two days more per week, five days of running and two days rest, I´m not pushing that hard, lots of easy runs, not a super high mileage, and I actually feel like im making progress but I feel some pain in my heel (both feet), not when running but walking, its like having a little stone on my shoe right in my heels, I can actually touch it. I´ve tried resting, ice, massage and the pain reduces but always comes back
Maybe try acupuncture with knowledgeable therapist I get that too and after seeing really good therapist pain is gone !
Having trouble figuring out whether I have achilles tendinopathy or plantar fasciitis. Pain in morning, maybe 1 inch above the heel, towards the back side of the foot. Doing heel drops and easy running since fast running seems to aggravate it (otherwise I don't feel it during runs at all, or after 5-10 minutes after waking up).
Hi Collin, have you been to see a Physio? It's definitely worth getting a professional opinion so you can make sure you're doing strengthening exercises specific to the problem.
I totally agree with TRC Collin. I went to PT for my Plantar Fascitis last year and did the therapy and exercises religiously as directed. In about two weeks I was pain free and never missed a run. Also you can go to a Podiatrist and get Steroid injection therapy for severe cases. Try PT first.
Vomiting normal After Long distance run in heat? I drank water prior to and tea.
My resting heart rate skyrockets when I train. For the last four months that I've been training, it's gone from 68 to 78. What's wrong?
Thanks for watching Jenny! We would recommend going to seek professional medical advice as they will be able to diagnose the problem and provide solutions/treatment tailored to you 😊
Personal experience - People who take up running when they are young (teenagers or younger) almost always train too hard. Usually not too much, but too hard. Many young people will push to the point of throwing up in every session. When I was 15 I'd treat every long run like a tempo run and of course this led to repeated injuries.
People who take up running when they're older often have the complete opposite problem. They hate effort and will do every run at an extremely low level of effort, never moving out of their comfort zone and therefore never really improving. There's nothing wrong with this of course, but many of these people are found on websites such as Reddit and Strava spreading false advice to new runners looking to improve.
Bro can you help me please??
I'm 17 years old and I was like skinny fat and after this 5 months quarantine stuff I gained a lot of fat and I mean a lot of fat
I used to run a lot when I was skinny and but now I can't run that much but still I push harder till I complete a round of around 1.5 km I used to do 2-3 rounds but I have gained around 20 kg in weight ....so now when I complete my running and skipping later that day I feel pain in my part of legs below the knees.. so is this kind of overtraining ?? And can you tell me what is this shin bones?
I'm dealing with Achilles tendonopathy right now. During quarantine shutdown I had the brilliant idea of running a half marathon every two days (since I was no longer having to do my work commute) and now I'm totally borked. Miserable :( I can barely do a 5k once or twice a week before crippling myself.
Any advice on recovery or how long it should take or ... I dunno ... not being miserable while half crippled would be great.
I had achilles tendonitis late last year - overtraining too... I was being stubborn and doing a couple of 5ks a week and it was just making it worse. I then was forced to spend 10 weeks in bed due to pneumonia (argh!) and the 'rest' cured the tendonitis. Now I can't run yet for my weak lungs but at least the achilles are sorted 🤦😖. Seriously though, take time off from walking and running for a while, do cycling or swimming instead. Let your body heal.
@@jennifermurray3630 thanks for the reply - I can't cycle or swim, but I did quit running for a couple of months (no choice!). I'm still getting in some long walks, though, maybe 20 to 30k a few times a week. It's not helping, though, as you say. I don't live in an area that supports swimming or cycling, sadly. I am doing a lot of HIIT and weight lifting, but I miss running emotionally! Nothing makes me feel as (for lack of a better word) undepressed.
I’m able to help remotely if you would like. We can set up a call to find out more. Evidence shows that strengthening your calf muscles progressively is beneficial to stiffen the tendon, reduce pain and increase energy return. Recovery depends on the treatment and how you progress through a plan.
- Manni
@@runningchannel Hi Manni - that's kind of you, but I think calling between you and me (I'm in Australia) would be exorbitant. I used to be morbidly obese, so I already have massive fat-guy muscular calves. I'm just trying to limit my running time until some of the swelling goes down a bit. Slowly healing, but it's sooooo slow...
Is there a beginner running plan you recommend?
Check out the NHS couch to 5K app. Really good incremental way to get running. Great if you're new to running or coming back to it after a long layoff
You can start with 1.5km. But need to force yourself last 600m. Not sprint, just %85-90 speed. You can do 30/30 for somedays. After one month you can go for 3k and 5k. And check your time progress either, every weekend.
I recommend that you do your best, have fun, be proud of yourself, and forgive yourself when you have a bad day and get right back out there. Also go back and watch every video on TRC. Seriously I mean it.
For beginners or anyone worried about overtraining, I recommend MAF training. It’s almost impossible to hurt yourself using this conditioning method. The very gist of it is walk/run at your MAF HR of 180-your age. Always train in this aerobic zone and eventually your HR will stay low, but your pace will get faster. Plus when you first start you will be going so slow it’s practically impossible to hurt yourself.
So, what do you do if you are afflicted with this horrid condition? I swear, i can't even tie my shoes these days without feeling nausea. And I did train like mad for 20 years with no real progress, 80-90% of every run was between 190-205 in pulse when I reached the end of the 5 km run. Any advice is most welcome. Rest does not help one bit.
So sorry to hear this Ulf. Have you spoken with your doctor about how you're feeling? Our advice would be to ease back on your training and get some in-person medical advice. Hope this helps and things start to improve for you soon 😊
@@runningchannel Thanks for the reply. Very kind and much appreciated. I have asked doctors about fatigue for 20 years. it appears there are no one with skills in this field in Sweden. kind of weird having a slow jog and it feels like someone is sitting on my chest. But there is no asthma. Otherwise that could have explained much of it. I have been studying something called Adrenal fatigue, which fits perfectly, but no blood test says something is wrong. Doctors laugh when I bring it up. I do see your point about taking it easy. That's not hard to do when you can't even run a 5 min pace per km any more. So weird. I have been trying L-tyrosine and other supplements to no avail. So frustrating, can't even work full time. But i will try to heed your call and those others might have. Thank you. Loved the video.
So, no examples of the exercises to practice for help with Achilles pain?
Simple calf raises can really useful in preventing Achilles pain. You need to get the loading right as this can be a reason individuals symptoms don’t improve. The pain in the tendon can be due to reduced stiffness and this requires specific heavy loading within pain limits.
- Manni
@@runningchannel awesome! thank you very much
Can anyone help me please??
I'm 17 years old and I was like skinny fat and after this 5 months quarantine stuff I gained a lot of fat and I mean a lot of fat
I used to run a lot when I was skinny and but now I can't run that much but still I push harder till I complete a round of around 1.5 km I used to do 2-3 rounds but I have gained around 20 kg in weight ....so now when I complete my running and skipping later that day I feel pain in my part of legs below the knees.. so is this kind of overtraining ?? And can you tell me what is this shin bones?
Sounds like it. Sustaining a higher effort regardless of weight isn't the best. Slow down - most miles you do should feel easy, don't think about what used to feel easy, it's about the now. Now you feel pain near your knee, get it checked out by a doctor and strengthen it according to doc advice would help you recover quicker.
@@josiegjackson okk thank you very much
Hey, sorry to hear about your pain. You will need to slightly adjust your training if your body has changed during lockdown. So maybe try training for time. So go out for a minimum amount of time and build up your repetitions of this period during the week, for example. Run 15-20mins twice a week over 4 weeks and build this to 3 times a week for 4 weeks. If you put on weight over 5 months you will have to use a similar amount of time to lose this weight. Don’t expect a really quick change, make the process sustainable and this will prevent injury.
-Manni
@@runningchannel okkkk thanks .....
I will adjust my workout routine
Thank you for the help mate❤️
Did you say you need to consume 3g of protein per kilo of body weight? That would mean I need to consume 245g protein a day. That’s a lot.
Hi
Welcome Daniel!
2:53 "a big butt"
hehe
ahh fresh blood, welcome!
awsome but how to get free running music watch on free
Can you do a 5K race while juggling three balls
Can you do a 5K race while wearing flippers and turned into a boys vs girls team challenge
Oh no! 😂 I hate it. Great idea