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Runner's Forum: training hard vs. overtraining

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    • CommentAuthorFree Membernchomut
    • CommentTimeJul 16th 2008
     
    nchomut

    I have a couple questions about training intensity for marathon training.

    I've always been an athlete but recently took an interest to endurance running. I ran about 3 miles a day for about 6 months before converting to a more typical training schedule (shorter runs during the week, once a week long run 10miles+). I have no specific goal in mind in terms of races, but more of a goal in terms of times(10k, 10 mile, half marathon...). My questions basically relate to training intensity and such.

    How important is recovery days/recovery time to prevent overtraining and can I combat it with cross-training? I have the time and motivation to train hard every day but most training plans suggest a bunch of short runs and/or breaks each week. I'm basically interested in doing the most intense training without physically weakening myself. 

    Are there any tips on how to train hard without overtraining? How hard can I train and how will I recognize if I'm training too much?

    • CommentAuthorFree MemberKDogg
    • CommentTimeJul 16th 2008
     
    KDogg

    despite its name, overtraining actually does not mean you are training too much. Overtraining means that you are not getting enough recovery from what you are doing. So to answer your question - recovery days/time are important and you can use cross training in lieu of a run if you are trying to recover, a lot of people do that.

    As far as training hard without overtraining, none of us can say you need to run X miles at X:YZ pace - thats something that changes as you progress in your training. By that I mean, whats recovery for you and whats recovery for another person are probably going to be different things.

    Google 'symptoms of overtraining' and the stuff that comes up will adequately explain how you can recognize whether or not you are overtraining. 

    I will say if you are training for a marathon, most of your running should be at a fairly relaxed pace. You can do a couple workouts every week, but you don't need to be pushing yourself day in and day out. There are tons of marathon training schedules online, find one and amend it so it fits your needs and then go from there.  

    • CommentAuthorFree MemberGilly32
    • CommentTimeAug 7th 2008
     
    Gilly32

    I agree with KDog.  Proper recovery means that you are not overtraining.  Increase your mileage by no more than 10% per week.  The main thing is to relax and enjoy your runs.

    Happy Running!

    • CommentAuthorFree Memberianianian
    • CommentTimeAug 8th 2008
     
    ianianian

    Lack of proper nutrition is also key to avoid overtraining IMO

    finish workouts with simple carbs and some protein.  I personally use whey protein because it absorbs fast.  unless your trying to change your shape (gain/lose weight) listen to your body and eat what it wants.  but dont eat crap

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