Active rest means that the training intensity is lower than normal, or the use of training forms different from competition or routine training

.

Don’t over train, listen to your physical feelings, take precautions and prevent injuries

.

Too much training, including both long time and heavy load, will prevent muscle recovery and regeneration

.

You may feel more tired than usual and your muscles and joints begin to feel pain

.

Athletes should rest at least one day a week

.

Lack of motivation, attitude and confidence in training

.

But when it’s time to step on the brake, you should know how to slow down in order to continuously improve your physical fitness

.

In order to ensure the timely recovery of physical strength after intensive training, many professional athletes prepare a training and recovery log, which includes all details of the training plan, the degree of muscle soreness, general physical strength / fatigue, maintenance technical ability and expected performance, weight, appetite, resting heart rate, sleep mode, motivation, concentration and confidence, To prevent overtraining

.

After training, your muscles need time to recover, repair and relax

.

There are no physiological or psychological indicators to determine the degree of overtraining

.

  five    To maintain adequate water, most athletes need at least 0.03 liters of high-quality water per kilogram of body weight

.

The same is true of overtraining of ordinary runners

.

  two    Adequate rest (active + passive) when making a training plan, runners must take the rest days into account and arrange at least one day a week for complete rest

.

Meals or snacks with 10 to 15% more carbohydrates than normal help to supplement muscle glycogen and regenerate muscle tissue

.

If these characteristics appear in the body, it indicates that you are in or tend to overtraining: the resting heart rate is higher or lower than the normal (benchmark) five times per minute

.

Over training can quickly cause fatigue, cell damage, and then lead to physical injury

.

Therefore, if you want to be a wise runner, you must know how to master your physical and mental state and give yourself reasonable and appropriate training

.

For example, running 10 kilometers a day is not much for professional or elite runners, but for ordinary runners, it belongs to a relatively high amount of training

.

How much training you need is very personalized

.

Sometimes abnormal symptoms take weeks to appear

.

  three    You can’t do high-intensity training continuously

.

For every kind of exercise, the relaxation and rest stage is very necessary

.

• Eat meals or snacks containing protein, fat and carbohydrates to supplement consumed nutrients

.

Loss of appetite

.

Rest is divided into passive rest and active rest: passive rest refers to a few days of rest without any physical activities

.

  four    Reasonable nutrition supply, formulate a reasonable and scientific diet plan to ensure adequate nutrition every day and provide nutritional guarantee for future training

.

In order to prevent overtraining, please pay attention to the following warning signals

.

Don’t do high-intensity training for two consecutive days

.

Don’t blindly compare with others

.

The human body produces hundreds of thousands of biochemical reactions per second and requires sufficient water

.

Athletes often take the initiative to rest after the game in order to remove metabolic waste from muscles

.

The only effective way to detect whether you are overtraining is how you feel

.

Bad mood, irritable

.

Although you keep training regularly, you may feel that you are no longer improving or even regressing

.

Prolonged fatigue

.

  one    Tailor your training plan to suit yourself

.

Rest days are important physically, psychologically and emotionally

.

For example, a 50kg woman needs at least 1.5 liters of water a day

. compression sleeve shin splints

The type (intensity) of training increases too fast; Too frequent participation in high-level competitions (frequency); Nutritional imbalance (insufficient nutrition, dehydration, lack of energy supply); Overwork and stress; Abnormal environment (too cold or too hot); Unhealthy living habits; Poor health

.

To sum up, the main causes of overtraining are too frequent training, too short recovery time or poor recovery quality

.

Overtraining cannot be predicted, and its symptoms appear slowly

.

After completing a high-intensity training, you should rest or relax training immediately

.

Muscle and bone soreness, or joint pain

.

Therefore, in order to prevent overtraining, runners should pay attention to the following points at ordinary times

.

Source: don1don    Melos integrated waterproof waist bag   More fit, no shaking, multi pocket design, more capacity

.

Accidental or unexplained weight loss of 3% or more

.

Poor immunity (susceptible to infection)

.

In order to reach the peak state, passive rest may be an important factor after an extremely strict training cycle

.

Although it’s a good thing to be able to motivate yourself under competition compared with others, don’t ignore one more important point than the amount of training: your goal is not to compare with others, but to optimize your training plan

.

Any runner, whether beginner or experienced, needs to participate in reasonable intensity training to avoid overtraining

.

They can improve your physical condition, replenish physical energy, and contribute to progress

.

Poor sleep quality lasts for two days or more

.

Most importantly, don’t set goals beyond your ability, that is, overtraining

.