There are a few ways to know whether or not a runner is over-training their body. Without sufficient rest, the body is not able to repair itself from the demands of this grueling form of exercise. For most runners, these indicators are not their primary focus, and actually never enter their thoughts. Hormonal changes, dramatic fluctuations in blood-lactate levels and poor immune functioning are several developments that people are not likely to identify on their own. Fortunately, you've found yourself reading this, and so you can know a few of the signs that you are running too often.
1. Depression And Irritability
Rather than running until you develop a stress fracture, it is far better to pay attention to your moods. Exercise is supposed to make you feel good and increase your energy levels. When you start feeling irritable and depressed after your workouts and these feelings do not quickly abate, this could be a sign that your body is being overworked.
2. Elevated Heart Rate While Resting
Runners who maintain an elevated heart rate while resting are often pushing themselves too hard. This often means that the nervous system has readied itself for the fight or flight response. At this time, the body is releasing extra hormones to elevate the heart rate and bring more circulation to the muscles and brain. An elevated heart rate while standing can also be a sign of moderate dehydration.
3. Your Performance Is Low
A consistent decline in your performance often means that the body needs more time to relax and repair. Even if your running schedule seems moderate, you have to take all of your other activities into account. Each of these things will take a toll on your overall energy levels and internal resources.
4. Consistent Joint Pain
Feeling pain in your joints, whether while you run or after, is a major concern. People often look for softer running surfaces, shoes with better shock absorption and other resources for lessening the stress on their bodies. They rarely, however, think about cutting back their distances. Even under a quality athletic tape ankle stability can still be compromised if the supporting muscles are stressed. Giving yourself several days to stretch, hydrate and rest could alleviate much of this discomfort. Running through the pain, however, will only compound the problem.
5. Illness
The immune system and your muscles are all drawing on the same energy reserves. Battling constant illnesses is a sure sign that you are wearing yourself too thin. Being honest about how you feel and knowing when to curb your running schedule is essential for getting healthy and staying that way.
Every runner should know when he or she is starting to enter into a danger zone. Constant aches and pains, moodiness and an inability to fight off illness are signs that people should increase their recovery and rest periods and relax their training schedules. With proper balance, runners can improve their performances and gain more benefits from their training.