Common training mistakes - overtraining
There is, in reality, no such thing as overtraining. You can train for as long as you want and as often as you want under one condition. You have to rest properly.
You only get better, faster, and stronger if you take the time for your body to heal and absorb the training volume you put on it.
Today we want to look a little deeper into overtraining or under-resting and find out what we can do to not fall for the most common trap in sports training.
Problem
Overtraining occurs when an athlete trains beyond their body’s ability to recover. This, in turn, leads to them experiencing a condition known as Overtraining Syndrome (OTS). The athlete soon realizes that they are going through various physical and psychological changes. It’s very important to recognize those changes and take measures to prevent them from getting more serious as well as helping the body to return into a balanced state again.
If not treated correctly, athletes can experience significant impacts on their performance and overall health.
Cause
Many amateur athletes try to emulate training habits of professionals. The crucial thing they forget is the PROs make a living from training so their day revolves, mostly, around training, sleeping, and eating. If they are having two or more training sessions on a give day, they will, most likely, have a nap in between with maybe a massage session here and there.
They don’t have to be at work like the rest and can fully focus on getting ready for the next training session. This is the part mentioned in the beginning. They are allowing their body to rest and recover so they can go hard when it counts.
Symptoms
Some symptoms are more apparent than others. While persistent fatigue and decreased performance are clear indicators that you should take it a little slower, others signs aren’t as obvious. Mood changes, sleep disturbances and frequent illness can all be a sign that you are overtrained but amateur athletes attribute them to things like stress at work, children bringing something from school that we also now caught.
It’s very important to take a step back every now and then and analyze past performances and make sure that you are on track. Coaches need to take notes on those days and trying finding patterns. That way they can prescribe adequate training sessions that will help athletes recover quickly and be on their regular training regime in a timely manner.
Fix
This section might seem obvious but if you have tunnel vision on a single outcome, it can be hard to realize you are going off course. That’s why athletes should have scheduled rest days that will allow them to put their foot off the throttle and recover. Athletes should incorporate different training routines and intensities to prevent overuse injuries. This also has the side effect of keeping things interesting which prevents mental fatigue. Don’t increase your training load too quickly. As you get better it’s easy to start thinking that more is better but if you can’t properly recover from your hard sessions you won’t be able to push the next time. Keep an eye on nutrition and hydration. We will go into a lot more detail with this one during the week but it’s important to have a balanced diet of carbs, fats, and protein to enable yourself to train hard and recover correctly. The best form of recovery is completely free! Sleep! Try going to bet during the same times and keep a steady sleep schedule as much as you can. Sleep will help you recover faster and if combined with proper nutrition, you are pretty much covered.
If you are having trouble with this one, ask professionals to help you. Sports coaches and nutritionists will help you develop training plans that you can stick to and will give you a chance to reach your full potential.
Overtraining can have a big impact on your sports performance as well as your overall health. Don’t try to push through a hard period in your training because it will always cost you more in the end.
