I know, we all speak about mileage and putting in the distance. But rest is just as critical to the training program as is the long run.
With all the increased mileage, our bodies are weakened and might demand some rest in order to recover properly. Being focused on Comrades and trying to put in high mileage, we may fall into the trap of 'over training'.
This term is always bandied around by runners, and we sometimes think it is impossible to over train our bodies. Which is of course true. Our bodies are complex machines, and in order to save itself, it will shut down and stop before you can cause any serious damage to it. So no worry there. The worry of course comes when it does shut down and we lose a few training days. Not cool.
Fortunately, our body offers warning signs before shutting down. Our bodies were clearly not designed by Microsoft! These signs of over training are varied, and here's a list and explanation of what to look out for:
- Over training is the result of working and exerting too hard, to a level more than the body can handle. Training causes the body to break down, and recovery allows the body to rebuild. This constant break down and rebuilding is what makes us stronger as we train. The intelligent body rebuilds to a level higher than it was. However, when the break down exceeds the recovery and build up, and the ability to recover is outpaced by repetitive and continued high intensity training, this leads to decreased performance.
- Over training leads to a suppressed immune system. Illness, colds and flu that seem impossible to shake off is often the result.
- Extreme weight loss - caused by the body battling to rebuild
what we have broken down. Training hard will cause weight
loss, but a sudden drop in body weight could be a sign of over
doing it. If the body is unable to restore at the same rate of
breakdown, you need to replenish more (higher intake,
supplements, etc) or reduce the burn.
- Tired and fatigued - Taking a nap is at the top of your list
of things to do. Your body is demanding rest, and forcing you
to give it. Now!
- Poor concentration - finding yourself unable to concentrate in the office is a possible sign of over training, or of you hating your day job. Inability to concentrate on your favourite TV series or sports match is a sure sign the body (and mind) are tired and demanding more rest than what you are giving it.
- Restless sleep - as tired as you feel, you find you can't
sleep well at night, or wake during the night and can not go
back to sleep. This is caused by the body, mind and nervous
system being over stimulated and unable to turn off. This can
not be fixed with rest, but only with reduced exertion.
- Increased heart rate - a resting pulse, measured on waking, is a good indication of fatigue. An increase of 5 beats per minute is a clear indication that the body has not recovered from the previous workout and needs more rest. Of course, this test only works if you don't wake with a noisy alarm clock! If you train with a heart monitor, you might also notice an increased heart rate at your normal training intensity. This should be ringing alarm bells.
- Slow recovery from long or hard training sessions - if you seem to take longer to recover and get back on the road following a tough run, your body has not recovered and is demanding more rest.
- Loss of enthusiasm - Finding yourself going into a state of depression over life in general, and especially about running, is a sure sign that you have over done it.
- Impaired racing times - best measured on the club time trial
course, or one of your standard training routes. If your times
are getting slower or you find it increasingly difficult to
run at the same pace, you need to take a break. Feeling heavy
on the training runs, like you have weights tied around your
ankles, is a sign you need some rest.
- Constant aches and pains - If you're constantly fending off
niggles, it could be a sign that you are on the brink of a
much bigger injury.
- Irritable and grumpy - something a loving spouse would allude to. This is caused by our over stimulation of the sympathetic nervous system through heavy training. The stress caused by heavy training, lack of sleep, nutritional deficits coupled with normal work and family stresses leaving you unable to rest, fully relax and perform at your best. Lack of relaxation, leaving you constantly hyped, leads to grumpiness. Deal with it. Take a break, before your spouse tells you to.
- Lost libido - Tired and fatigued, the rest of the body is unable to perform too. The need to go to bed early to get some rest, followed by an early start to the day with yet another long run will definitely have an impact on a relationship. If the non-running spouse is getting irritable and grumpy too, take note and take a day off from the regular training, and get some other stretches in.
Reducing intensity and mileage for a day or two might provide the fix, or it could mean taking a whole week off. Also, watch your diet - you may need to increase carbs, proteins and sugars to feed the body's energy stores during the high intensity training. Hydration is also critical - make sure you drink plenty water. Lastly, try give your body an extra hour sleep at night.
If you are feeling tired, hungry and thirsty then you probably are tired, hungry and thirsty. Give your body what it needs!
Rest and allowing the body to rebuild, is critical to any training program. Make sure you replenish your body through food intake, supplements, and rest during these critical weeks of race build up. You don't want to be standing on the start line on 3rd June feeling tired, grumpy, sore and heavy. You really want to be feeling fresh. The heavy demands of Comrades training will certainly take its toll on your body, but be careful not to over do it, and make sure you will be fresh on race day.
Happy training!
Cheers,
Andrew
PS - Symptoms of over training and symptoms of sheer laziness are very similar. Don't get confused or use over training as an excuse.
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