Do not carry out high-intensity training continuously.

Running professors concentrate on serving runners and provide training, rehabilitation and equipment! In order to ensure the timely recovery of physical strength after intensive training, many professional athletes have prepared a training and recovery log, which includes all details of the training plan, 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.

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

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

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Overtraining cannot be predicted, and its symptoms appear slowly.

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

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

Poor immunity (susceptible to infection).

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.

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

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

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

How much training you need is very personalized.

Sometimes abnormal symptoms take weeks to appear.

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

4.

Loss of appetite.

2.

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

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.

Muscle and bone soreness, or joint pain.

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

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

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

Poor sleep quality lasts for two days or more.

The same is true of overtraining of ordinary runners.

Maintain sufficient water.

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.

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

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

Bad mood, irritable.

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

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

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

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

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

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

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

Prolonged fatigue.

5.

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

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

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

1.

Accidental or unexplained weight loss of 3% or more.

Lack of motivation, attitude and confidence in training.

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

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

Rest days are important physically, psychologically and emotionally.

Don’t blindly compare with others.

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.

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.

3.

Athletes should rest at least one day a week.

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

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

Tailor your training plan to suit yourself.