The correct training should be based on your foundation and physical condition, and develop a scientific training plan, including appropriate speed training, interval training, long-distance running, sprint, and other different types of training to achieve a balanced training effect.
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Decreased or abnormal appetite.
Here are some ways to recover your body: 1.
Moderate exercise: Moderate low intensity exercise, such as walking and yoga, can help promote body recovery and metabolism, but it is necessary to avoid strenuous exercise and overtraining.
If you experience pain or discomfort, you need to stop exercising and seek medical attention in a timely manner.
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In short, after running “excessively”, it is necessary to pay attention to physical recovery and protection, appropriately reduce the amount of training and increase rest time, reasonably supplement nutrition and moderate exercise, which are conducive to physical recovery and health.
The distance that can be easily completed at ordinary times, but feel super tired after running, and it takes a long time to recover.
At the same time, it is necessary to pay attention to a balanced diet and avoid overeating and malnutrition.
If your physical condition continues to be poor, it is recommended to seek medical advice and treatment from a professional doctor in a timely manner.
If you run “over capacity”, you need to take timely measures to recover your body to avoid further damage and impact.
Feeling irritable and irritable, with significant mood swings.
Hot or cold compress: Hot or cold compress can relieve muscle discomfort and pain, promote physical recovery and comfort.
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Feeling tired, powerless, or even physically exhausted; 2.
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The quality of sleep decreases, making it difficult to fall asleep or not sleeping deeply.
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Prolonged overtraining can lead to physical fatigue and increased cardiac load, leading to a significant increase in resting heart rate.
Supplementary nutrition: Reasonable supplementation of carbohydrates, proteins, fats, and other nutrients helps the body recover and metabolize.
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The following are symptoms of “excessive running”: 1.
If you blindly increase the distance and time of running steps without giving the body sufficient recovery time and rest, the body will be in a state of excessive fatigue, prone to various injuries, including Including muscle strain, ligament damage, arthritis, and so on.
A runner asked Lao Wang, “Recently, I increased my running volume and practiced speed in order to achieve PB in the marathon.”.
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Recently, I feel a bit tired after running.
Take a self test and see how many signs you have.
Take appropriate rest: stop or reduce the amount of training, take more rest, and allow your body enough time to recover.
If you find yourself experiencing more than three of the above symptoms, it indicates that you have “overstrained” and need to adjust your running plan and training intensity in a timely manner, pay attention to physical recovery and rest, to ensure physical health and maximize the effectiveness of training.
The running guide advocates scientific and healthy sports and lifestyle, and transmits positive energy to people who love life.
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Secondly, simply pursuing speed is also an unscientific training method.
Is it “excessive” “As a runner, we should pay attention to balance and scientific training, both quantitative and qualitative changes are important, but excessive pursuit of any aspect is not advisable.
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Women have menstrual disorders.
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First, excessive accumulation of running volume can lead to excessive fatigue and damage to the body.
Maintaining Adequate Sleep: Sleep is an important way for the body to recover, ensuring sufficient sleep time every day, helping the body recover and recharge.
The heart rate increases significantly.
Proper massage: Proper massage can promote blood circulation and muscle recovery, alleviate discomfort such as muscle soreness and pain.
Although improving speed is one of the important goals of running training, simply pursuing speed and ignoring one’s own foundation and physical fitness can lead to physical injury and counterproductive training effects.
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Excessive fatigue can also lead to decreased immunity, susceptibility to diseases such as colds, and even adverse effects on the heart.
Therefore, as a runner, we should focus on balanced training, not blindly pursuing accumulation of running volume and improving speed, but gradually improving the training volume and speed based on our physical condition.
Frequent discomfort such as muscle soreness and joint pain.
Originally, running 10 kilometers was very easy, but now I feel weak after running, and I feel a bit empty.
Research results indicate that excessive exercise can lead to secondary amenorrhea in women, which can lead to delayed menstruation for up to 6 months or longer.
At the same time, we should pay attention to the reaction and adaptation of the body, adjust the training plan in a timely manner, and ensure physical health and maximize the training effect.
Character becomes withdrawn, irritable, lacking patience and patience.
What is the level of physical fitness of a person who can run 10 kilometers at a time based on the five principles learned during running? Why do some people say that running is the least efficient form of fitness? How to quickly recover from fatigue after running? You can try these 8 methods.
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Susceptibility to colds or other diseases indicates a decline in the body’s immune system.