We’re all a little bit guilty of it right…? Pushing ourselves when something is ‘just a niggle’ in the knee, we’re feeling ‘a little run down’, we’re ‘just a bit tired’. We tell ourselves that if we push on we’ll feel better…right…we’ve got a comp to train for…
Signs of over training:
- feeling overly tired/fatigued, especially in parts of the day you usually have energy
- lowered immunity – more frequent colds or other infections
- more frequent aches and pains
- slower recovery from training sessions
- a lack of motivation for training (and other aspects of life)
- an increased resting heart rate*
- a sudden drop in performance
*Track your resting heart rate each morning. Any marked increase from the norm may indicate that you aren’t fully recovered.
Output vs. input – you’re fuelling a Ferrari (or other high-performance vehicle of choice) – and that needs high-octane fuel. Ensure you are eating the right level of protein, carbs and fats for both your body type/metabolism and, your training requirements. It’s often not just about following online guidelines, you’re an individual, and consulting with a professional for some input may be well worth while.
Consider hydration – in the winter months especially, it is very easy to become dehydrated without really noticing. Even low levels of dehydration can cause big impacts performance and fatigue.
If you are noticing any of the signs above, pull back. Although counter-intuitive to our competitive mindsets, training less for a short period of time is more effective than pushing through and making things worse. This could have you sitting on the bench for weeks or even months whilst you recover. It’s not a weakness….it’s intelligent insight.