Are you under-recovering?

We've all been there. Focused on a goal, whether it be a weight, distance or time. So we push ourselves, sometimes too hard.

Symptoms of overtraining/under-recovering can seem mild at first, but they become more prevalent as time goes on. If we ignore the signs, we're heading into a downward spiral. Symptoms often start as an increase of muscle soreness, elevated heart rate, an increase in colds due to reduced immunity, increase occurrence of injuries, irritability, depression, loss of motivation, insomnia, decreased appetited and eventually weight loss. 

If you've ever had this happen then you know all too well that not recovering properly can leave us feeling pretty low. But, there are ways to ensure that you don't put yourself into this position.

Rest, yes, rest is the key. If we don't allow the body time to recover we will suffer. Make sure you take a break after a hard training day, don't force yourself to train 6-7 days a week without rest. You can also reduce the volume and intensity of the exercise. For instance, a runner can reduce effort or distance, a weight lifter can reduce reps or weight.

It is also important to make sure you are eating properly. Often, in search of weight loss, we don't eat enough for the amount of energy we are exerting. Having a balanced diet of carbs, good fats and protein is essential for a good recovery. Avoid fad diets. If you're unsure of where to start with nutrition, seek the advice of a registered dietician. 

A great way to make sure you stay on track is to use the help of a personal trainer to help you make a training plan. There are plenty of folk that can help you produce a running plan that will keep you on track, just make sure you take advantage of rest days!

Always remember that it's okay to take an unscheduled rest day. If you are feeling under the weather or sore from the training from the day before, one day won't hurt you. And if you think you're suffering from a lack of recovery, take a short time off and let your body recover with other types of exercise like swimming, stationary bike or cross training.

If you have any questions about sports injuries and rehabilitation please contact me at sara@prestigesportinjury.co.uk

Moderation is the key

We’ve all heard the term. But what does it really mean for every person?

Well, let’s start with exercise. According to Public Health England every adult should get 150 minutes of moderate activity a week in sessions of 10 minutes or more. This includes brisk walking and cycling. If you prefer a higher intensity exercise such as running 7 5minutes spread across the week is also suitable. They also suggest strength training at least 2 days a week. This is the bare minimum we, as adults, should be doing to stay healthy.

Many of us don’t hit those guidelines and some of us will go well over them. Moderation is key. If you don’t do enough you’re not reaping the benefits and if you do too much, without working up slowly, you can over train and make yourself fatigued and unwell.

Next is food. Now anyone who knows me knows I love food. However, even I know I can’t eat donuts every day. Yes, I can indulge a little (not go crazy and over eat) on the weekends or at some point during the week. But, I shouldn’t be indulging every night. Nutrition is individual and if you are seeking help finding exactly what you should be eating I advise to find a qualified dietician to help you. Public health diet guidelines are not specialised per the individual and I highly doubt I could get away with eating 2000 calories a day and not put on a substantial amount of weight.

Aps such as My fitness Pal can help you track what you eat and how much you burn exercising. It’s not perfect but it is an easy way to start tracking your diet, be honest! It is important to see what you’re eating so you can make positive changes without feeling starved or denied your favourite foods. You shouldn’t feel guilty if you spurge occasionally.

Finally, recovery. Many people training for events don’t focus enough on their recovery. They train and train and train until they make themselves ill. Sleep is an important factor is recovery. But once again, in moderation. Sleeping less than 6 hours and more than 10 hours of days can have negative health implications. And if you’re training for a difficult event, you can always add a short 30-minute nap during the day, after a training session.

In summary, there is such thing as too little or too much of a good thing! Keep going in moderation and keep up the healthy living!