Pro Coach's Series:
How To Avoid Overtraining

If you've been running for any length of time, you know that there's a fine line between training hard enough to set a PR and training so hard that you get sick or injured. Luckily there are both physical and psychological indications that you're training too hard, and oftentimes, the mental "symptoms" manifest themselves first. By paying attention to what's going on in your mind and body, you can avoid overtraining.

Self-checks are a great way to objectively evaluate how you are feeling both mentally and physically. Using a five-point scale (1 = very low, 5 = very high), rate yourself at least once a week in the categories listed below:

• Self-confidence
• Ability to focus
• Satisfaction with training
• Satisfaction with relationships (run buddy, family, friends, and co-workers)
• Satisfaction with finances

Keep in mind that there is no "right" or "wrong" score. What you're watching for are deviations from the norm that last for more than a few days. Some studies have shown that once psychological symptoms manifest, the physical signs usually show up within a week or less.

If you ignore the psychological indications that you're overtraining, then the physical indications will certainly get your attention.

Common physical manifestations of overtraining are:

• Unusual muscle soreness
• Lingering dead legs
• Frequent colds and upper-respiratory infections
• Elevated morning heart rate
• Unexpected weight changes
• Poor-quality sleep

Once the physical indications of overtraining have appeared, don't panic, as there is still have time to turn things around and return to your regular training routine. The tips below will help guide you as you try to avoid the woes of overtraining and keep your mind and body in a healthy place:

• Depending on how many of the previously mentioned symptoms you are exhibiting, cut your mileage in half for 2-4 weeks (more than three signs means at least a three-week minimum cut-down).
• When beginning to train again, only increase your mileage by 10% per week.
• Don't just bump up your mileage week after week until you reach max mileage. Rather, increase mileage for two weeks, then go back down to your lowest weekly mileage for one week.
• The goal during this time is to give your entire system more rest, so avoid cross-training or replacing running with some other type of workout.
• If you exhibited more than five symptoms of overtraining, stop running completely and only incorporate non-stressful activities such as yoga or easy walking into your daily routine.
• Watch your diet, and add more healthy carbohydrates to your meals. Avoid refined sugars and all alcohol. Sorry, but in this case, beer doesn't count as carbs! Runners should also limit their caffeine consumption.
• Get more quality sleep. Try to establish a routine where you are going to sleep at the same time each night with the goal of getting at least 8 hours of sleep nightly.
• Run later in the day when your body temperature is higher.
• If possible, take a relaxing vacation. A vacation where the in-laws are not invited, and you have the time to focus on self-care.
• If you do not feel normal after a few weeks, then it is time to see a physician to rule out any underlying condition.

Whether you are a pro runner battling through hard training blocks or a beginning runner increasing mileage, all runners should be vigilant of the danger of overtraining. If you do not perform self-checks and maintain a strong awareness of your overall physical and mental health, then you are drastically increasing your risk of injury, as well as total burnout. This, as we know, will ultimately keep you from reaching any training goal, so ensure that your health is always your priority while training, and do not feel embarrassed if you need to dial things down when you need it.