In order to recover, you can improve your lifestyle by changing your daily habits, including a balanced diet and stress relief techniques.
Excessive running can quickly lead to fatigue, cell damage, and then physical injury.
For example, if you want to run 15 kilometers easily, you might as well run 10 kilometers more times to accumulate muscle memory before seeking a breakthrough.
You not only need to drink a lot of water, but also supplement inorganic salts and vitamins.
Try not to exercise 2 hours before going to bed.
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first of all, we should understand that the improvement of running performance is a long-term process, and there can be no shortcut.
The only effective way to detect whether you are overtraining is how you feel.
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try some strength training or cross training to replace the day’s running.
At this time, the training intensity should be lower and include different types of sports, such as walking, cycling and swimming.
The purpose of running is to keep healthy, but not every runner can grasp the problem of fitness.
For example, the weekly increase of running volume should not exceed 10% 3 Learn to cross train.
You may need a thorough rest for days or even weeks.
At the same time, the type (intensity) of running training increases too fast; Participate in high-level competitions too often (frequency); Nutrition imbalance (insufficient nutrition, dehydration, lack of energy supply); Overwork and stress; Abnormal environment (too cold or too hot); Unhealthy living habits; Poor health.
In each training process, your muscles will feel a certain degree of fatigue, and it will take some time to recover.
Muscle soreness is serious.
On the one hand, it increases the freshness and stabilizes the sports level; On the other hand, through different ways of exercise to improve the body’s adaptability.
How to ensure that you don’t exercise too much while improving yourself.
Even if you want to exercise to lose weight, you must ensure nutrition and meet the normal calorie consumption of the day, otherwise your body will be damaged.
If you have more than two symptoms, it means that you have exceeded your quota.
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What should you do after running injury? The solution is simple: strengthen muscle recovery and improve diet through adequate rest.
Since it is excessive, you must stop to make your body ready again before starting 2 Making a reasonable exercise plan should not only be regular and regular, but also step by step.
after the results are stable, seek a breakthrough platform.
All runners, whether beginners or experienced, need to participate in reasonable intensity training to avoid overtraining.
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How to tell if you are overtraining? In addition to the decline of sports performance and the increase of fatigue, the symptoms of each runner are different, and depend on different factors.
At present, there is no physiological or psychological index to determine the degree of excessive running training.
When running, please listen to your body, it is talking to you! click 👇 Follow “runner” to share new content every day.
If you are a beginner, you are not recommended to use long-distance jogging (LSD).
How to recover from excessive running? 1.
reasonable diet.
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The most important thing is not to set goals beyond your ability, that is, over training.
6 Depressed all day, low efficiency in work and exercise 7 Lack of motivation during running training 8 Bad mood and irritability 9 Decreased sense of balance, accompanied by decreased muscle elasticity by 10 Both resting heart rate and exercise heart rate have increased significantly.
Advanced people can moderately increase the amount of interval running, variable speed running and mountaineering running according to the mode of increasing weekly running amount.
After the necessary rest period, you can gradually start training again.
When you train hard for a certain competition, you may run too much, which is bad for your health.
get enough and reasonable sleep.
In the long-term adherence to a sport, it is appropriate to find a day in a week to change a sport.
if the heart rate can be observed, the training heart rate is generally 130-150 per minute, and then slowly increase the speed and distance as the heart rate stabilizes.
In addition to eliminating sudden weight loss and exercising at the beginning, how to judge whether your exercise is excessive? The following symptoms are for your self-examination.
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There may be only a narrow gap between smart running and overtraining, especially in the hot summer.
5 On the contrary, the sleep quality becomes worse after exercise, and it is easy to wake up and even insomnia.
These methods can help your muscles and joints recover, help your metabolism to restore balance, reduce stress, and make you regain momentum.
feel tired in case of less exercise 2 Lack of enthusiasm for exercise, loss of appetite and even nausea during exercise 3 Muscle and joint pain 4 After the same amount of exercise, the body feels very weak, takes more time to recover, and the effect is not ideal.
rest comes first.
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For example, runners can choose swimming, cycling, mountaineering or yoga for cross training.
What is the feeling of overtraining running? Overtraining is caused by the accumulation of physical and psychological fatigue, which will lead to poor performance.
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They can improve your physical condition, add energy to your body, and help you make progress.
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Without a reasonable work and rest time, the body will recover very slowly.
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to increase endurance, you can run at a constant speed for 30 to 90 minutes each time, but the amount of running per week should not exceed 10% of the last week.
However, the main causes of overtraining are too frequent training, too short recovery time or too poor recovery quality.
For running, it is necessary to relax and rest.