Are you currently facing a runner’s burnout? Or maybe you’ve got the runner’s fatigue and been feeling exhausted after your runs.
Or you’ve lost your running motivation and can’t seem to get back that enthusiasm of running regularly, no matter what you do.
Moreover, you have been having a hard time falling asleep and you’re constantly thirsty. Sound familiar?
Well, these are some of the common signs of running burnout or running overtraining. Burnout is a real condition that has a physical, emotional, and psychological aspect, which leads to fatigue, lack of motivation, depression, and even anger.
But don’t worry, you don’t have to stay here. Let’s dive into how you can prevent yourself from overtraining and how you can treat it so you can continue your running.
Prevention
Cross-train
To simply get over with running doldrums is to stop running. But do something else other than running, even if it’s for a day or even a week.
At least by giving your muscles a break, you will have fresher legs for your next runs. Who doesn’t love a fresh and easy run?
Thus, cross-training will not only give your body a break but will enhance your running. For instance, try swimming, yoga, or cycling.
Image via : Shape
Find adventure
Treat running as an adventure. Just like each day, you are learning new things about yourself, such as, who knew you could run this far or something in your body doesn’t feel right? Essentially, it comes down to understanding your body and your limit.
By focusing on your running journey makes each run more important and more enjoyable. When you lose sight of it, your runs will lose importance, and the desire to push further declines.
Here are some adventures to change up your running, which include finding new paths, making a goal for each run, or running with new friends.
Connect
Been a solo runner? Sometimes the best way to beat running burnout is to have a running buddy or a group run. Chatting can help you pass the miles quicker and make you look forward to the workouts. Also, having someone who understands the challenge of this process allows you to push each other to complete the workout.
Keeping in mind that your group should be supporting you and not pushing you too hard that every workout becomes a race.
Image via : Women’s Health
Treat
Take time off to recover
A couple of obvious physical symptoms will start to show when our body is excessively tired, it’s whether you’re willing to listen. The longer the period of overtraining, the more rest days you’ll need.
If you feel fatigued, consider a rest week to recover. Then, slowly ease back into running with slow jogs.
Need more rest? Then listen to your body and take the time to recover.
Recover with sleep
Sleep is essential to running recovery.
However, sleep disruption is caused by running burnout, overtraining. These symptoms will subsides eventually, and when it does try to get some quality sleep to feel fresher the next day.
Image via : ChinaDaily
Eat carbs and protein to recover
Research shows that an individual must consume carbs and enough protein to recover well from overtraining and short-term running burnout.
Eating a high number of cards can help runners to reduce the severity of overreaching, provide sustained energy for intense training and improve importance after a recovery period.
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