When you stress your body through exercise, it's forced to adapt -- this is what makes you stronger. The key to successful training is to apply just enough stress to allow the body to adapt but not overstress it or give it insufficient recovery time between hard efforts. If you become seriously overtrained, sometimes taking a week completely off is the best solution. After a hard season of racing and training, it's a good way to allow the body to fully recover.
Step 1
Recognize the signs of overtraining. It's possible to suffer from overtraining at any point. One of the biggest indicators is a sudden decrease in performance. Fatigue and a sour mood are other signs. These signs are often better recognized by an athlete's family and friends than an athlete. If you have these symptoms, reduce your training load or take time off to allow the body to recharge. Keep track of how your mood changes each day in a training log.
Step 2
Rest well and get enough sleep. To avoid overtraining, you must allow your body to recover and adapt to each hard workout. The body grows stronger from the human growth hormone that is present while you sleep. Aim to get at least seven hours a night.
Step 3
Allow your body and mind to relax. If you're only taking a week off from hard training, your body will not lose much, if any, fitness. In fact, you'll probably come back stronger. If you feel like you have to move, take an easy walk or a light swim to keep muscles loose, but avoid any hard efforts. Take the time to do some yoga or get a massage. The idea is to give your body time to heal deeply in preparation for the upcoming weeks of training at an increased volume and intensity.
Step 4
Eat well. It's important for athletes to eat a diet high in fruits and vegetables, whole grains and lean protein. This will help you recover and ensure muscles have enough glycogen to fuel each hard effort. Proper nutrition will help the body heal and recover. Play around with your diet to discover what your body needs to feel its best or work with a nutritionist to ensure you are meeting your dietary needs.
Step 5
Listen to your body. This is key. Remember that a training plan is not set in stone. If you have a string of workouts where you feel heavy and sore, it might be time for that week off. You have nothing to gain by pushing the body too far, and it can take months to recover fully when you overtrain.
Things You'll Need
- Training log
