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

Maintain sufficient water.

In order to reach peak state, passive rest may be an important factor after an extremely strict training cycle Rest means that the training intensity is lower than normal, or the use of training forms different from competition or routine training.

Most athletes need at least 0.03 liters of high-quality water per kilogram of body weight.

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.

Athletes should rest at least one day a week.

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

2.

running rucksack

If these characteristics appear in the body, This indicates that you are in or tend to over train: your resting heart rate is five beats higher or lower than the normal (benchmark) per minute.

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

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4.

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

Tailor training plans and make training plans suitable for themselves How much training is needed to blindly compare with others is a very personalized thing.

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.

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

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

Do not carry out high-intensity training continuously.

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

After completing a high-intensity training, rest or relaxed training should be carried out immediately.

5.

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

Fatigue for a long time.

Lack of motivation, attitude and confidence in training.

1.

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

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

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

Poor sleep quality lasts for two days or more.

3.

Muscle and bone soreness, or joint pain.

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

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

Sometimes abnormal symptoms take weeks to appear.

You lose weight by 3% or more unexpectedly or for no reason.

Overtraining cannot be predicted, and its symptoms appear slowly.

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

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

For every sport, relax The rest stage is very necessary.

The type (intensity) of training increases too fast; participate in high-level competitions too frequently (frequency); unbalanced nutrition (insufficient nutrition, dehydration, lack of energy supply); overwork and stress; abnormal environment (too cold or too hot); unhealthy living habits; poor health.

Do not carry out high-intensity training for two consecutive days.

Rest days are important physically, psychologically and emotionally.

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

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

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

And over training will quickly cause fatigue, cell damage and physical injury.

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

The same is true of overtraining of ordinary runners.

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.

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.

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.

Too much training includes both long time and heavy load, which will prevent muscle recovery and regeneration.

Material source: don1don, running bar.

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

You have a loss of appetite, poor mood, irritability and poor immunity (susceptible to infection).