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

01 it should be recognized that improving operation performance is a long-term process, and there is no shortcut to follow; 02 to increase endurance, you can run at a constant speed for 30 to 90 minutes, but the amount of running per week should not exceed 10% of last week.

× 03 what should you do after running? The solution is simple: take plenty of rest to strengthen muscle recovery and improve your diet.

Although the purpose of running is to keep healthy, not everyone can master the problem of degree.

Even if you want to lose weight through exercise, your diet must ensure that the nutrition meets the normal calorie consumption of the day, otherwise your body will be damaged.

At the same time, the type (intensity) of running training increases too fast; Nutritional imbalance (malnutrition, dehydration, energy deficiency); Overwork and stress; Abnormal environment (too cold or too hot); Bad living habits; Poor health will lead to overtraining, but the main reasons for overtraining are too frequent training, too short recovery time or poor recovery quality.

On the one hand, it can increase freshness and stabilize exercise level; On the other hand, we can improve the adaptability of the body through different exercise methods; 04 reasonable diet.

In every training process, your muscles will feel a certain degree of fatigue and take a certain time to recover.

In short, in addition to running, you should learn to talk to your body, talk about the process in your work, and talk about norms in running.

These methods can help your muscles and joints recover, help your metabolism restore balance, reduce stress and restore your motivation.

If you have more than two symptoms, it means you have exceeded your ability.

For example, if you want to run 15 kilometers easily, you might as well run 10 kilometers more to accumulate your body muscle memory and then seek a breakthrough.

For example, runners can choose swimming, cycling, mountaineering or yoga for cross training.

In the case of long-term adherence to an exercise, it is best to change the way of exercise one day a week.

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× 01 how do you feel if you run too much? Excessive running is caused by the accumulation of physical and psychological fatigue, which can lead to poor performance.

They can improve your physical condition, replenish your physical energy, and help you make progress.

01 less sports will make you feel tired; 02 lack of enthusiasm during exercise, loss of appetite and even nausea; 03 muscle and joint pain; 04 after the same amount of exercise, the body feels very weak, the recovery time is too long, and the effect is not ideal; 05 after exercise, the sleep quality becomes worse, and it is easy to wake up and even insomnia; 06 the spirit is very weak all day, and work and exercise are very inefficient; 07 lack of motivation in running training; 08 bad mood, irritable; 09 decreased sense of balance and muscle elasticity; 10 resting heart rate and exercise heart rate increased significantly.

When you indulge in training, you may run too much, which is bad for your health.

Running requires relaxation and rest.

The only effective way to detect whether you’re overtraining is how you feel, which is what we’re talking about with your body.

It’s the king to run healthily all the time-.

click 👆 Pay attention to the “running professor” and update the running dry goods every day.

Since there are too many, you must stop and let your body prepare before you start; 02 making a reasonable exercise plan should not only be regular, but also step by step.

× 04 how to avoid overtraining and improve the level of runners? There are no physiological or psychological indicators to determine the degree of overtraining.

Runners can moderately increase the amount of interval running, variable speed running and mountaineering running according to the way of increasing the amount of weekly running; 03 try some strength or cross training instead of a day of running; 04 if the heart rate can be observed, the training heart rate is generally 130-150 times per minute, and then slowly increase the speed and lengthen the distance with the stability of the heart rate; 05 after stable results, seek a breakthrough platform.

After the necessary rest period, you can gradually start training again.

For example, you can’t increase your weekly running volume by more than 10%; 03 learn cross training.

You may need to rest for days or even weeks.

× 02 how do you judge whether you are overtraining? In addition to stopping sudden weight loss and starting exercise, how to judge whether you exercise too much? The following symptoms are for your self-examination.

There may be only a thin line between smart running and overtraining.

If there is a common need, it is to get healthy from running.

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

People will run based on different needs, or lose weight, or reduce stress…

Excessive running can quickly lead to fatigue, cell damage, and then physical injury.

× 05 how to recover from excessive running? 01 rest is the first thing.

Muscle soreness is serious, not only need a lot of water, but also need to supplement inorganic salts and vitamins; 05 get enough and reasonable sleep and try not to exercise 2 hours before going to bed.

If there is no reasonable work and rest time, the body will recover very slowly.