Look out for these signs that suggest you’re going OTT.
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If you’re getting more lows than highs from those daily runs, watch out. Not only does excessive training increase your risk of injuries, it may also lead to persistent fatigue and cause a dip in performance levels, says Dr Kelvin Chew, consultant sports physician at Singapore Sports Medicine Centre.
1. You might be overtraining if you have… Stiff muscles
Feeling sore right after rigorous activities may signal delayed onset muscle soreness syndrome, when overworked muscles become inflamed, weak or stiff. This could last for up to a week. Dr Chew suggests easing the pain with rest, massage or water therapy.
2. You might be overtraining if you have… A trippy ticker
The fitter you are, the slower your resting heart rate should be. However, if you’re overtraining, it may be elevated over a long period of time. Chronic dehydration could contribute to this, says Dr Chew. Track your resting heart rate with a monitor in the morning; it should be between 60 and 90 beats per minute.
3. You might be overtraining if you have… Lower leg pain
Insufficient rest between sessions can cause stress fractures. These occur when there is repeated trauma to the bone, and could affect muscles or tendons found in the shins, feet, ankles and even hips. (Here are three common injuries among runners.) To speed up the recovery process, try cross-training. It helps to maintain your fitness level while reducing stress on injured spots.
Also read: Runner’s Test: How Fit Are You?