Overtraining happens when you train too often or do too much too soon. Overtraining is also how athletes often get hurt. There is nothing more disappointing to an athlete when they never make it to the starting line of their competition due to a sports-related injury from overtraining. There are some things that you can do to avoid overtraining.
1. Learn how to work with a personal trainer. A trainer can customize a training plan to help you reach your goals without injury. The plan only works if you follow it. If your trainer advises you to run a 10k at a specific pace, and you go longer or sprint it as fast as you can, you are increasing your risk of injury. Your coach or personal trainer has experience with athletes. Put your trust in them when creating a plan.
2. Honor the rest day. All athletes need a break from training to allow their bodies to heal and to regain mental focus. If your coach or training plan has a rest day written into your schedule, take that day to enjoy a hobby or time with friends and family. Do not work out on your rest day.
3. Find a cross-training activity you enjoy. Cross training is a great way to continue to build strength and endurance, yet gives your regular routine and body a break. It gives you the opportunity to use different muscles differently so that you can build new strengths to help you in your sports performance.
4. Learn some weightlifting techniques. Weightlifting is a great way to build muscle and correct muscular imbalances. Many athletes will use weight training to help strengthen the hip muscles and core.
5. Practice yoga for active recovery. You will learn new stretches that can help loosen up tight muscles and prevent overtraining injuries. The hip extension stretch is especially useful for any endurance athlete.
There are a lot of different options that athletes can practice and add to their training plan to help prevent overtraining injuries. If you are unsure where to start, find a personal trainer near you or a Sports Specific Coach. Both can help you identify your fitness goals and create a training plan to help you reach those goals.
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