Avoid Overtraining

Maybe you are training for a marathon or a weightlifting competition. Whether you are entering a race or just setting personal goals, it's important to train the right way. It's ok to push yourself. But if you over-train you can get hurt. Take some steps to learn to train safely and avoid injury due to over-training.

Steps

Creating a Safe and Effective Training Schedule

1. Set clear goals for a safe program. By setting up an effective training schedule, you can workout responsibly and effectively. Making a schedule and sticking to it will help you to avoid over-training. Before you create a schedule, you need to clarify your fitness goals. Make sure to include "Train safely and responsibly" as a goal.
   • Write down your goals. Be as specific as possible when you list what you want to achieve.
   • For example, you could write, "I will run the Chicago Marathon in 2017." Then you can make smaller, more specific goals that relate to your overall objective.
   • Make daily and weekly goals. For instance, one of your goals could be "I will log 30 miles a week during my first month of training."
   • You can also make general fitness goals. For example, you could write, "I want to lose 5 lbs during my first month of training." Just make sure to make sure that all of your goals allow flexibility, so that you avoid over-training.
2. Make an adjustable schedule. Choose how many days a week you want to work out. If you are training for a specific event, you may want to try to workout most days of the week. If you are just beginning your fitness regimen, consider only working out 2-4 days a week. In order to avoid over-training, make sure to schedule a reasonable amount of training sessions.
   • Make sure that your workout schedule fits your personal schedule. For example, are there days of the week that you absolutely cannot work out?
   • Don't set yourself up for failure. If you will have a difficult time working out 6 days a week, don't schedule yourself for 6 workouts. Set goals that you can feel good about accomplishing.
   • Make your training sessions a priority. Put each of your sessions on your calendar or in your planner.
   • Commit to your training sessions the same way that you commit to anything else. If someone asks you to go to the movies during your scheduled session, say, "No, I'm busy at that time. Could we go later in the day?"
3. Alternate muscle groups. One of the biggest risks when you are training is that you will over-train a specific body part or set of muscles. In order to effectively avoid over-training aim to alternate the muscle groups that you work. Make sure that you don't perform the same workout several days in a row.
   • If you are focused on weight training, you will want to develop different workouts for different muscle groups. For example, your leg workout will be separate from your upper body workout.
   • Allow your muscles to recover for 48 hours between workouts. You can strength train daily, just don't do your leg workout two days in a row.
   • If you are training for a race, vary your runs. For example, choose a day of the week to do your long runs.
   • If you make Sunday your day for the longest run, make sure to follow up with some upper body strength work or yoga on Mondays.
4. Include different types of exercises. When you are training, it is natural to want to focus on either strength or cardio. Maybe cardio is your priority because you are training for a triathlon. Or maybe you lean towards strength training simply because you hate cardio. If you include both cardio and strength training, your training program will be more effective and will considerably help you to avoid over-training.
   • One way to include different workouts is to simply schedule different activities for different days. For example, in your plan it can say "Monday--40 minutes of cardio" and "Tuesday--upper body strength workout".
   • If you prefer, you can also do elements of each in one workout. For example, you could run for 30 minutes on the elliptical and then head to the TRX bands for some upper body strength work.
   • Do your cardio first if you have a light strength session planned. Even if you push yourself to your aerobic limit, a hard run likely won't impact your performance on a light day of weights.
   • If you like to mix up your workouts, you can do 20 minutes of cardio, 20 minutes of strength, and then finish with 20 minutes of cardio.
5. Stretch. For many people, stretching is an afterthought. It's something to be done if there is a little extra time before or after a workout. But stretching should actually be an important component of your training plan. It helps you to maintain healthy muscles, and can allow you to improve your fitness without over-training.
   • Stretching improves your joint range of motion. This can help prevent injuries that could otherwise occur.
   • Stretching can actually help improve your performance in many athletic activities. For example, if you're a swimmer, you will increase the length of your stroke as you gain flexibility.
   • Focus on major muscle groups, such as calves and hamstrings. Hold each stretch for 30-60 seconds.
   • Consider adding some yoga sessions to your training plan. This will help you remember to check in with your body and avoid over-training.
6. Include recovery days. You must rest in order to avoid over-training. Your muscles need time to recover each week. Make sure to schedule at least one recovery day per week. Add more if you need to.
   • One rest day a week is recommended for regular exercisers. If you are new to exercise, schedule a rest day every third day.
   • Every eight weeks, schedule a de-training week. This means that you will lift lighter weights or log less miles. Your body needs more significant periods of rest every so often.
   • On your off days, do moderate activity. You can take a long walk or a restorative yoga class.
   • Just don't count reps or miles. Your mind needs time to rest and recover from training, too.

Consulting an Expert About the Right Way to Train Safely

1. Meet with a trainer about a responsible program. Whether you are training for your fourth marathon or just starting out, you might benefit from working with a trainer.A trainer can help you create an effective program based on your goals and fitness level. A good trainer can also help you train safely so that you can avoid the perils of over-training.
   • Find a reputable trainer. Ask friends or neighbors if they have anyone they can recommend.
   • Ask for a free consultation. You want to make sure that you and your trainer are compatible. Ask to see a sample workout before making a commitment.
   • A trainer can be a great way to change up your workouts. A fitness pro probably knows a lot of new exercises and routines that can change the way you train.
2. Join a workout group to keep yourself accountable. Training with others provides great motivation. If you workout with a group, you will be held accountable for finishing your workouts. And your buddies will likely notice if you are working out too hard. If you have a habit of over-training, ask other members of your group to help keep you on track.
   • Look for a local running group. There are many different kinds, from beginners to competitive distance runners.
   • Look for a gym that offers small group training. If you are lifting weights, doing it with others can inspire you to set a new personal record.
   • Take a class. Group exercise classes are a great way to add variety to your training routine. Try a boxing class or a boot camp style class.
3. Do your research about safe training. If you are serious about fitness, it's a good idea to learn more about the body and how to keep it healthy. You can find some great information about the right amount of training, and what constitutes too much. Start doing some research about the type of training you are interested in. For example, if you are a runner, look for a magazine to subscribe to.
   • Running magazines will have a lot of great information about effective training plans. They will also offer tips on how to avoid over-training.
   • Join an online group. There are many communities devoted to encouraging and supporting fitness. Consider downloading the Fitocracy app.
   • Look into the latest scientific research. For example, new studies show that interval training is very effective, no matter your goals.
4. Talk to your doctor about methods to avoid over-training. Your doctor can be a great fitness resource for you. Whether you are designing a new training program or tweaking an existing one, your physician can offer some practical advice. He will be able to take your individual health into account when offering suggestions.
   • If you do over-train, your doctor can also help you deal with injuries. He can help you figure out how long you need to rest and whether you need treatment.
   • Ask your doctor to help you figure out your physical limits. For example, maybe you enjoy running several miles a day, but your knees are acting up.
   • Your doctor can help you figure out when you are just sore from a workout or when you have an injury that needs attention.

Listening to Your Body

1. Get the right fuel. Eating right is always important, but it is especially critical when you are training. Make sure that you are giving your body enough fuel. Plan healthy meals to help you keep your body healthy and reduce injury and illness. A good diet can help you meet your fitness goals more effectively and lessen the risk of feeling the need to over-train.
   • Eat breakfast. If you workout in the morning, get up early enough to eat at least one hour before your training session.
   • Make sure to include healthy carbohydrates in your breakfast. Good foods to eat are whole grain breads and cereals, bananas, or a waffle.
   • Eat a healthy snack if your workout is several hours after a meal. Reach for an energy bar or a peanut butter sandwich.
   • Your muscles need food after a workout so that they can repair themselves. Good post-workout meals are pasta with turkey meatballs or chicken with brown rice.
2. Deal with injury. If you do hurt yourself, make sure to treat your injury. It can be frustrating to have to modify your training schedule, but it is important that you give yourself time to heal. You can still stay in shape while dealing with an injury.
   • If you are a runner, you might occasional tweak an ankle. Take some time off from running and focus on upper-body and core exercises instead.
   • If your injury is chronic, consult a physical therapist. A PT can help you learn rehabilitation exercises.
   • When you are working out, stop immediately if you feel a sharp and sudden pain. Give it a few minutes, then try stretching the area.
   • If the pain persists with gentle stretching, you likely have a strain. This is a sign that you need to adjust your training schedule for at least a few days.
3. Rest up. When you are training, getting enough sleep is imperative. If you are tired, your body will not be able to perform at its highest level. This can decrease the effectiveness of your workouts.
   • The average adult needs between 7 and 9 hours of sleep per night. If you are an athlete in training, you may need an hour or two more.
   • Your body repairs itself when resting. If you're not sleeping enough, you will not be able to train as hard and you risk injuring yourself.
   • Make sleep a priority. No matter how busy you are, try to get to bed at a reasonable hour. It's best if you go to bed at the same time each night.
4. Stay hydrated. Your muscles are more prone to injury if you are dehydrated. To train safely and effectively, you must hydrate properly. Make sure to drink water before, during, and after your workout.
   • Water is important because it regulates your body temperature, lubricates joints, and transports nutrients throughout your body.
   • Drink 7-10 ounces of water during every 10-20 minutes of exercise. Follow your workout with at least another 8 ounces.
   • You should drink about 20 ounces of water in the 2-3 hours prior to your workout. You can also drink sports drinks, but make sure to still get enough plain water.

Tips

• Experiment with different plans until you find one that works for you.
• Workout with others. You'll feel motivated.
• Be conscious of your body. Avoid potential injuries.

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• Choose a Personal Trainer
• Train Your Body

Sources and Citations

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