Doing too much too soon can also lead to overtraining and injuries. If you're a beginning runner, don't attempt to run too much your first time out. Start with a walking/running program and slowly build up your running time each week. For lifting weights, you want to progress each week, but you don't want to add so much weight that your body can't handle it. There are a few other things you can do to avoid overtraining:
- Warm up before your workout. Proper warm-up can help prevent injuries.
- Fuel up after exercise. Your body needs energy to recover and that comes from food. A combination of carbs, protein and fat will give your body the energy it needs. Check out About's Nutrition site for more info.
- Stretch. Tight muscles can often cause other muscles of your body to overcompensate, which can cause injury over time.
- Schedule recovery days into your weekly routine. Listen to your body. If you're 10 minutes into your workout and you're feeling tired and unmotivated, go back home and rest or do a light yoga workout.
- Get adequate sleep.
The most important thing you can do for yourself when you experience overtraining symptoms is to rest. It's better to take a week or so off from exercise and come back fresh than to permanently injure yourself!
