WelcomeHi and welcome to Healthy with Cyndi! I'm a wife, mom, runner, ACE Certified Personal Trainer, ACE Fitness Nutrition Specialist, and lover of all things health and fitness. I hope to inspire you to live your healthiest life!
Tag Archives: running
With all the hype of the Boston Marathon and other spring races quickly approaching, it’s so easy to be consumed with training plans and progress. Wanting to hit that PR or personal goal. How do we find the right balance of training and recovery? I wish I could run EVERY day, but I know this isn’t the best way to keep my body healthy, strong, and injury free.
Starting around the end of last summer, my legs were constantly sore. Every run. Was I experiencing symptoms of overtraining? My weekly mileage wasn’t very high, but maybe I wasn’t allowing my body to fully recover after each workout.
Overtraining is when you give your body more work or stress than it can handle. Our bodies need proper rest and recovery time. In many instances, overtraining occurs when athletes are trying to attain a competitive edge or when someone is preparing for an event or even exercising harder trying achieve weight loss.
Symptoms of overtraining are a combination of physical and emotional factors. This implies that “the anxiety and psychological demands associated with physical competition may be sources of intolerable emotional distress.”
Studies have shown that athletes working under the direction of a coach almost always work harder and longer than their coach intended for them on designated recovery days. Failure to have proper recovery days tends to negatively affect your next workout. You won’t be able to train as hard or as long.
To stay injury free and get the most out of your training program, it’s important to know the signs of overtraining. Of course, these symptoms can be due to other factors, so it’s essential to be aware of how your body responds to increases in training. If you have one or more symptoms then it’s probably wise to take a step back and reassess your training plan.
The primary signs and symptoms of overtraining include:
- A decline in physical performance with continued training
- Elevated heart rate
- Change in appetite
- Weight loss
- Sleep disturbances
- Multiple colds or sore throats
- Irritability, restlessness, anxiousness
- Loss of motivation and vigor
- Lack of mental concentration and focus
- Lack of appreciation for things that are normally enjoyable
- Chronic soreness
So how do we avoid this overtraining syndrome? Most importantly, make sure that recovery days are true recovery days. During recovery is when our bodies adapt to the changes brought on by hard training sessions. Training programs should consist of a regular cycle of hard and easy days, hard and easy weeks, and hard and easy months. Gradually progressing the overload, but then allowing the body to recover.
A rule of thumb is that there shouldn’t be any more than 4 hard-training days per week. Data suggests that it’s even a better option to perform three intense workouts per week rather than do the same workload over 7 days. Apparently the secret to athletic success is to really recover on recovery days!
Everyone responds to training differently. That is why it’s important to be in tune with your body and learn to recognize the symptoms of overtraining. It’s easy to have the mindset of “if I do more, then I will get better.” But this will most likely backfire and lead to exhaustion or injury.
How many days per week do you train?
What do you do on your recovery days?
Stretching, as defined by the National Strength and Conditioning Association, is “the application of force to musculotendinous structures in order to achieve a change in their length, usually for the purposes of improving joint range of motion, reducing stiffness or soreness, or preparing for activity.”
From what I’ve gathered, there is mixed advice on whether stretching post-exercise is helpful for reducing muscle soreness and enhancing recovery. Although, it is clear that “losses in flexibility can result in a reduction of movement.” I feel that if stretching works for you, then stick with it. I do a few stretches after my runs and I think it helps keep my muscles flexible. Of course, there are other reasons to stretch, such as increasing range of motion or for rehabilitation.
First, I’d like to go over contraindications to stretching. A contraindication is “any condition that renders some particular movement, activity, or treatment improper or undesirable.”
- fracture site that is healing
- acute soft-tissue injury
- post-surgical conditions
- joint hypermobility (easily moves beyond normal range)
- area of infection
- hematoma or other trauma
- pain in affected area
- restrictions from doctor
- prolonged immobilization of muscle or connective tissue
- presence of osteoporosis or rheumatoid arthritis
- joint swelling
- history of prolonged corticosteroid use
If you have any of these conditions, it’s important to get clearance from your medical provider before stretching in order to prevent injury.
There are several different types of stretches and each technique is helpful at different phases of your workout. The stretch you use is dependent upon your goals and the benefits you are trying to gain.
Self-Myofascial Release: Using a foam roller or similar device, this technique applies pressure to tight areas of fascia (fibrous tissue) trying to relieve tension and improve flexibility. Initial evidence suggests that foam rolling helps decrease tightness and improve range of motion. It is suggested to foam roll pre or post-exercise.
Static Stretching: This is probably the most common. You hold a stretch to the point of tension for 15-60 seconds. Static stretching can be performed actively or passively. An active stretch is when you apply added force to increase the intensity. Passive is when a partner or device is used for added force for the stretch. Static stretching is best done after a workout when your muscles are warm and elastic.
Proprioceptive neuromuscular facilitation (PNF): This is when you stretch and contract the muscle being targeted. There are three basic types: hold-relax, contract-relax, and hold-relax with contraction. PNF is a more advanced technique and is commonly used in rehabilitation or clinical settings.
Dynamic Stretching: This stretch takes joints through their ranges of motion while continually moving. These are great to do before running, or any sport, because you can imitate the movement pattern that is specific to your activity. Some dynamic stretches to do before running are leg swings, high knees, hip circles, and walking lunges.
Ballistic Stretching: This is a dynamic stretch that includes a bouncing motion. This type of stretching can be good for some athletes, but it can lead to injury. The bouncing can push beyond your normal range of motion, therefore ballistic stretching is not widely favored.
Active Isolated Stretching: These stretches are never held for more than 2 seconds, then you release the stretch, return to starting position and repeat for several repetitions. You increase the stretch a few degrees at a time, which lets the muscle gradually adjust. This zeros in on the muscle and lengthens it. These stretches are usually done in sets of a specified number of repetitions. (An example is in the picture above)
Flexibility and improving range of motion is especially important for athletes. Regular stretching may improve performance and lower the risk of musculoskeletal injuries. I find that the older I get, the more important it is for me to incorporate stretching into my running routine.
Keep in mind that stretching should never be painful. Also, remember to breathe!
Do you incorporate stretching into your routine?
What is your favorite stretch?
Have a great weekend!
*References: ACE Personal Trainer Manuel; ACE’s Essentials of Exercise Science*