Overtraining

[machine528]

I have always had this problem. I get into a routine, great cardio, great diet, great workouts and slowly i start to feel worse and worse. I went thru a slump for about 2 years where I let myself go. In my mind I looked like a fat slob because I have always been very lean. Last Jan I re discovered my motivation and in the process managed to go from a sloppy 240-250 down to 210 pounds again. My abs have become visible again and my cardio endurance was going thru the roof. In the last 3-4 weeks I have been having a very hard time finishing my cardio sessions. I was running about 4 miles at a 7 minute pace and doing 12x400 meter intervals on my odd days. My last running session I felt exhausted after 1 mile and mentally checked out. It was painful to try and complete. I have all the symptoms of being overtrained, bad sleep, bad mood, low motivation, regression in progress, minor injuries.

My problem is in my mind if I am not working out I feel horrible. How long should someone take a break when they are overtrained ? Also when will i know that i should resume my full workouts ?

I have been utilizing active rest where I will walk at a decent pace on the treadmill for about an hour. Just to keep my sanity.

 

[napalm]

running 4 miles 4 times per week is not going to overtrain you, think marathon runners.

the intervals could be the culprit, cut them and see if you feel better.

describe the rest of your training.

look elsewhere, diet and sleep would be the first places to investigate...

 

[GeekPoop]

sleeping enough / eating enough? take a break of it for a week... see how you feel when you comeback

 

[bigbruiser739]

I am always hesitate when I hear someone use the term overtraining, more often then not, it is the individual's diet that is not coinciding with their respective training.

Before I further assume facts I do not know, What does your diet look like?

 

[scherbs]

I agree w/ Napalm & GeekPoop:
4 miles (steady state or interval) will not, by itself lead to overtraining.
I would look first to overall diet and rest.
Barring any other info, I would suspect a lack of sleep or perhaps some sort of dietary deficiency.
On a more minor note, you described your workout, but not your rest schedule--do you take days off? A simple day can be enough for a recharge.

 

[PaulBlack]

Breaks, backing off or cycling intensities are certainly important parts of W/O's & making gains.
Lastly, how much are you looking forward (or having fun) to working out these days?
Or has it become drudgery for the sake of maintaining goals?

 

[mountainman33]

I am always hesitate when I hear someone use the term overtraining, more often then not, it is the individual's diet that is not coinciding with their respective training.

Before I further assume facts I do not know, What does your diet look like?

This was my first thought as well. Based on the amount of aerobic training you're doing you may possibly not be hitting the nutrition aspect properly.