Athletes often take the initiative to rest after the game, in order to clear the metabolic waste in the muscle
.
For every sport, it is necessary to relax and rest
.
Although it’s a good thing to compare with others and motivate yourself in competition, don’t ignore the more important point than the amount of training: your goal is not to compare with others who have more training, but to optimize your training plan
.
The type (intensity) of training increases too fast; too frequent participation in high-level competitions (frequency); unbalanced nutrition (undernutrition, dehydration, lack of energy supply); overwork and stress; abnormal environment (too cold or too hot); unhealthy living habits; poor health
.
Therefore, if you want to be an intelligent runner, you must know how to master your physical and mental state and give yourself reasonable and appropriate training
.
It’s the same with overtraining of ordinary runners
.
Don’t over train, listen to your body feelings, take precautions and prevent injuries
.
Most athletes need at least 0.03 liters of high-quality water per kilogram of body weight to maintain adequate water
.
Reasonable nutrition supply, formulate a reasonable and scientific diet plan, ensure adequate nutrition every day, and provide nutrition guarantee for future training
.
Poor sleep quality lasts for two days or more
.
Overtraining can quickly lead to fatigue, cell damage, and then body injury
.
After training, your muscles need time to recover, trim and relax
.
In order to reach the peak state, after a very strict training cycle, passive rest may be an important factor
. 
Even though you have been training regularly, you may feel that you are no longer improving, or even regressing
.
Don’t blindly compare with others
.
Active rest refers to the training intensity is lower than normal, or the use of different forms of training and competition or conventional training
.
If these features appear in your body, it means that you are in or tend to overtraining state: resting heart rate is five beats higher or lower than normal (benchmark) per minute
.
2
.
For example, a 50 kg woman needs at least 1.5 liters of water a day
.
To sum up, the main causes of overtraining are too frequent training, too short recovery time or poor recovery quality
.
If you can’t do high-intensity training continuously, don’t do high-intensity training for two consecutive days
.
4
.
In order to prevent overtraining, please pay attention to the following warning signs
.
Loss of appetite
.
But when it’s time to step on the brake, you should know how to slow down, so as to continuously improve your physical fitness
.
Bad mood, irritable
.
Rest is divided into passive rest and active rest: passive rest refers to rest for several days, and do not do any physical activity
.
A meal or snack with 10-15% more carbohydrate than normal helps to supplement muscle glycogen and regenerate muscle tissue
.
You may feel more tired than usual and your muscles and joints begin to feel pain
. 
Tailor your training plan to your own needs
.
Source: don“
.
Poor immunity (susceptible to infection)
.
1
. 
Muscle and bone soreness, or joint pain
.
Eat meals or snacks containing protein, fat and carbohydrate to supplement the nutrients consumed
Lack of motivation, attitude and confidence in training
.
Too much training includes both long time and heavy load, which will prevent muscle recovery and regeneration
.
Accidental or unexplained weight loss of 3% or more
.
The human body has hundreds of thousands of biochemical reactions every second, and all of them need enough water
.
Therefore, in order to prevent their overtraining, runners should pay attention to the following points
.
In order to ensure timely recovery of physical strength after intensive training, many professional athletes have prepared a training and recovery log, which includes all the details of the training plan, the degree of muscle soreness, general physical strength / fatigue, maintaining technical ability and expected performance, weight, appetite, resting heart rate, sleep pattern, motivation, concentration and confidence, so as to prevent overtraining I’m a student
.
There are no physical or psychological indicators to determine the degree of overtraining
.
Any runner, whether beginner or experienced, needs to take part in reasonable intensity training to avoid overtraining
.
They can improve your physical condition, replenish your energy, and help you progress
.
Rest days are important physically, psychologically and emotionally
.
3
.
Sometimes it takes weeks for abnormal symptoms to show up
.
Enough rest (active + passive) when making a training plan, the runner must take the rest days into consideration and arrange at least one day a week for himself to have a complete rest
.
After finishing a high-intensity training, you should have a rest or easy training immediately
.
The only way to effectively detect whether you’re overtraining is by how you feel
.
Athletes should have at least one day off a week
.
For example, the amount of running 10 kilometers a day is not much for professional or elite runners, but for ordinary runners, it is a relatively high amount of training
.
Overtraining can’t be predicted, and its symptoms appear gradually
.
Fatigue for a long time
. 
How much training you need is very personalized
.
Most importantly, don’t set goals that are beyond your ability, that is, overtraining
.