Like most people today, I’ve been spending time on the social networks. Although I keep my door open to everyone, a large portion of my time is spent talking to runners, triathletes and related manufacturers.
However, the best part of my day is when I get to share training tips with new runners or triathletes. The people that are actually responsible for the growth of our sports. Many of these newbies are using cookie cutter traininging programs from magazines and books with their eye on finishing their first marathon or triathlon. Many have questions that they can’t get answered from the pages of their book; so I feel I have responsibility to help when and if I can, in an effort to make their training productive and most importantly, safe.
During a few conversations yesterday a very disturbing pattern started to present itself to me. That, being overtraining! One first time marathoner told me the program he was using, has him running four 20 mile runs prior to his race. Another woman eight weeks out from her race said she has already run three 20 milers and has one left. Both of these people are first time mararthoners with goals in the 3:40 area. I was flabbergasted. Over the course of my training career, I have coached countless of first timers many have broken the 4:00 barrier, some have qualified for Boston, and I’ve even had a few real naturals go under 3:30 their first time, and none ever exceeded 50 miles in a training week, or ran 20 miles more than once!
Many endurance athletes get confused about fitness growth. Fitness growth does not come from the quantity of exercise, but from the capacities of the body and mind for recovery or restoration. The athlete who is able to recover the fastest, is able to complete the most high quality workouts. Those who learn to balance their motivation with patience, and who balance intensity with intelligence finish races at the top of their categories on a regular basis.
To train successfully you have to learn where the edge of over-training is for you. Highly motivated, young and novice athletes are less likely to recognize when they are crossing over the edge of training.
Smart training is constantly assessing your conditioning and readiness to train. Meticulously tracking the indicators, rises in resting heart rate, soreness, mental fatigue and staleness are strong signs of over-training.
Unfortunately there is no surefire formula for knowing when you have done too much and are starting to overreach. The best prevention is using rest and recovery. There is absolutely no scientific evidence that maximizing your training load over and over produces better results. However, there is tons of data supporting that a well planned training program that has a good balance of rest and recovery will.
Running a marathon and completing a triathlon are both physically and mentally challenging. In fact two of the biggest challenges you may ever put you mind and body through. Take these challenges seriously, get help from experienced friends or a coach. Never be afraid to reach out and ask questions. We are all part of a great and supportive community always willing to help.
Be Healthy, Train Smart, Have Fun
Jeff