Overtraining, you don't need to ba an athlete

Over training
You don’t need to be an athlete to Over train
What ever your activity or sport, if you are training to compete or simply starting from scratch a new exercise there is a risk you may push your self too far, to help avoid this there are a few things to consider. Always ask yourself what is it you want to do with your body and are you in a position to start.
If you are given rehabilitation exercises to help you recover from a back strain it’s the same process, if the plan is to do them 3 times a day and you miss 2 opportunities, its not wise to do them all in one go as this may overwork your body, do the routine and carry on from that point.

When are you doing too much?
There is no clear definitive boundary to measuring when you are over training, mainly because we are different in so many ways such as sex, age, weight, lifestyle, interests, work influences and also what’s in our genes, and that’s not the back pocket of a pair of 501’s.

When training the most important aspect is to be aware of how your body feels and its response to any activity, some of the things you can consider as signs you maybe over training are;

Your improvement seems to have stopped
Your experiencing a higher number of niggles and injuries
Your performance such as speed, times and stamina have dropped
Your food pattern has changes with your appetite
Your sleep is disturbed
Your recovery from training is taking longer

Overtraining and how to avoid it!

Firstly have a plan with realistic goals, they need to be challenging, not impossible, and throwing yourself into lots of hard training without a plan can reduce the best chance of improving in any activity.
If your goal is too high you may push too hard increasing the likely hood of over training. Exercising out side of your ability can also increase the risk of injury. Give your self time to recover after any event, take it easier you’ll respond better when you do start.

Cross train, change your routine. This can give the body a break from the repetitive action of training and also exercise other aspects such as strength, you could try something with less intensity but valuable such as core stability as Pilates or work your flexibility with a yoga class, and remember these are not competitive and you haven’t got to do what anyone is doing.

Hydration and fluid intake, this is one of the most important aspects of not just training but your health, dehydration it is to be avoided, water shoulder be your main intake, some sports drinks can have energy components and a mineral content which may be useful though they should not replace a good meal plan.
Stimulants, generally best avoided if your exercising at your optimum taking stimulants such as caffeine drinks which stimulant the heart further is not a good idea especially after a race. Tea and coffee are both diuretic and a stimulant so if you’re a serious training or want to give your body the best, try something else such as mineral water, caffeine free or herbal teas.

Your are what you eat, some foods provide energy, these are carbohydrates which are distinguished into complex and simple, Some foods provide protein which are the building block for the body, with many foods providing a source of vitamins and minerals, your diet needs to reflect the demands of your body in consumption and quality, the better your diet, the better your performance.

Take your exercise and training seriously but remember your training should be enjoyable and not rule your life, if it becomes a hassle or pain maybe your overdoing it or not preparing yourself as good as you can.
If you have any questions let me know
Francis Connor
Manchester Osteopaths