Over Training

Over Training: Constant intense training that does not provide adequate time for recovery.

My blog post today is aimed at one person. You know who you are.

We are now in the season (if you are training for a spring half or full marathon) where runners begin to ramp up their mileage. It's fun, it's exhilarating, you feel like a rock star after running 9-10 miles. If you are following a training schedule, chances are that "trainer" also has you doing speed work.

For injury prevention, it is VERY IMPORTANT that you not do too much.

Here are my "rules" for clients:
1) NEVER exceed 80-85% of your maximum heart rate. There are a few ways to determine your MHR. Some use 220 - your age. Some use 200 - half your age. If you want a THR(target heart rate) range more specified to you, email me.
2) Talk Test - You should be able to carry on a conversation during most of your workout.
3) NEVER increase your weekly mileage by more than 10%.
4) ALWAYS allow 1-2 rest days in your week. Especially with runners, our bones/joints need time to recover.
5) If you skip a week (due to illness, travel, etc.) you may need to start at the same lever or lower level that you were the previous week.
6) NEVER exercise at your max capacity.

Please follow my rules. Most of us aren't 15 anymore. Our bodies need us to take it easy.

And as always: OBEY YOUR TRAINER!