Runner's Training Tips: Any Over-trainers out there?

I'm training for a 10 mile run in April. I decided to increase my regular runs but got over ambitious and went from 4 mile runs to 6 mile runs (I knew better but did it anyway). The first week went well but it started to catch up to me during the next 2 weeks. The fourth week, my calf put a stop to it. Now I've been out of commission for 2 and a half weeks. I'm hoping to start back short and slow on Monday. Kind of nervous about re-injury. Any other over-trainers out there putting themselves out of action? By the way, I now hear there is a "rule of thumb" not to increase more than 10% (time or distance) per week.

How often are you running?  Weekends? Every day?

When did you start running seriously?

 These questions factor in to how your question is to be answered.  I have been running since the spring of 2007.  I run every day with no rest days.  I do not advise this for anyone, but it seems to work for me.  It's more of a mental thing for me, as it forces me to get out and run with no excuses.

1.  Take rest days.  These are important to allow your body to heal. (I realize I am being hypocritical here) Listen to your body.
2. I too have heard of the 10% rule.  Much like the rest day rule, I am guilty of breaking it as well.  I ran two marathons last year, and followed a condensed training plan roughly based on standard marathon plans found online.  Since the plan was condensed, my mileage increased much greater than 10% per week.  I finished both in three and a half hours.  I was happy with that, and fortunately, I did not injure myself in the process.  Listen to your body.
3. Go to a reputable running store, have them analyze your running style, and invest in the right pair of shoes for you.  As I was training for distance, and ratcheting up my mileage, I found by tracking my shoe mileage, that I could get about 400 miles out of a pair before I would start to feel the effects of shoe deterioration on my body.  At one point, I switched to a shoe with more medial posting in order to nip a developing IT band issue in the bud.  Listen to your body.
4. As mileage increases, you will find new issues will emerge.  As referenced above, the need for a good pair of shoes becomes increasingly important to avoid injury.  You will also find that the clothing you typically wear for short distances may start rubbing raw spots on your skin as mileage increases.  Or, you will find that your favorite shirt will rub your nipples until they bleed.  You'll find that you may need to consume calories after an hour or so in order to keep your energy level up.  You may be able to get away without taking water with you on shorter runs, but as mileage increases, you need to drink, early, often and more than you think you need.  If your leg or calf muscles are cramping, you are dehydrated/low on electrolytes.  Listen to your body.

Bottom line is that you have to learn to listen to what your body is trying to tell you.  How many times have I said that?  I am far from being an expert on running.  In fact, I am a relative neophyte.  I have learned a couple of things over the past few years that work for me.  Don't ignore persistent pain.  Figure out what the cause is, and correct it.  There is lots of information on the internet.  Take rest days, you need time to heal (I know I'm a hypocrite).  This is especially important if your are new to running.  Your body takes time to transform itself into an efficient running machine.  I've been running nearly every day for the past two years, and I am still seeing changes in my body.  As a result, running gets easier.  The easier it gets, the longer I want to run.  I turn 40 this year, and am currently training for a 50k trail run.  I'm in the best physical shape of my life, and I owe it to running.  Get hooked on staying healthy for yourself and the ones you love.

I did just about the exact same thing!  I had heel pains, so I took a few weeks off running.  of course, I still worked out in the mean time, to keep in shape.  when I was able to run again, I was logging about 35 miles each week right off the bat.  this turned out to be a mistake, as I screwed up my growth plate after about two months, and took two months off for that to heal.  I am now running about three times a week, no more than three miles each time.

 

by the way, I always liked to have a long run each week, a mile or two longer than your normal run-  and I learned not to take the day after that off.  have a shorter recovery run the day after, and then if you want to you can take the day after that off.

good luck, and ice your foot if you need to take more time off.

Ok this thread pretty much is the key for running for me - I need to be really careful about over training. In my 20's to early 30's I was a pretty competitive triathlete and was a rower in college. I'm now late 30's and I'm just a dad trying not to get too fat. I just started racing again last year and to get back in shape I did a half marathon. I've got a half marathon at the end of March and then plan to do 2-3 triathlons in the spring-fall. (I no longer race to place - I race to motivate myself to exercise...) Now 20 lbs. heavier than I used to be (but losing it...), in order for me to train the KEY for me is to avoid injury. When I was in my 20's I did not consider anything less than 5 miles to even "count" as a run. These are the rules I follow now: - I'm now up to over 20 miles per week with one long run (8 miles) which is building up to 12 over time - most of my other runs are 3-4 miles. at least one per week is speed work where I worry about quality of the work as opposed to distance - I'm still building and will end closer to 30 miles per week but I am building REALLY slowly. it took me 6 weeks just to build up to 20 miles and will take me another 6 to get to 28-30 - I definitely do active recovery - a 2-3 miler the day after the long run not worrying about speed - I take glucosamine daily - I crosstrain usually 1-2 times per week. usually a swim - I now do very light strength training 2-3 times per week for 15-20 min a pop - I did my research around shoe type; i save my $ on running clothes but i don't pinch my pennies on the shoes... And, I think the MOST important thing is that I have changed my mindset: I've definitely gotten over the "less than 5 miles doesn't count as a run" thing. The other thing I'm finding is that my life is pretty busy now and if I "count" three miles as a workout, I will actually exercise 6x week. And, I'm finding running is 100% de-stressing and not stress-FUL So far (knock on wood), no injuries. But it has taken a radical re-thinking of how I exercise. Maybe all of this will change if I lose some more weight but for the time being it's working for me. My 2 cents...worth what you paid for it I guess...

I'm in the same boat as you Jsparksh. I get a rush out of pushing myself. This is another time when it's costing me. I'm having a hard time getting back into it cause I start back too early and re-aggravate the darn calf. I feel like I've been off for an eternity but hopefully I can get going again tomorrow. I'm going to try something I've never tried before, walking with short jogs mixed in. At my advanced age (48) I better learn to keep my ego in check. I'm pretty impressed with people like feng8qiu. running your first marathon at 50 really inspires me. Mentally, I can't imagine ever achieving more than a half marathon. Thanks for your encouragement.

I run about 6 days a week (MTWThSSun)

 Though two of them are on the treadmill. I know I shouldn't over do it, but I guess its almost like my anti-depression drug, hah. Being a paramedic, i'm exposed to a lot of different things (violence, assaults, heart attacks, motor-vehicle-collisions) I guess this is my way of releasing all the crap i see.

My tip is, if you can push yourself, go for it, but definitly listen to your body, the more-than-slight knee ache, the semi-calf squeeze, those may not bug u, and may go away when u run, but it'll catch up to you.

 My problem is I have a labrador named Ty, and he's 5 times more energetic that i'd ever be, and I make a point to walk him everday, but when i'm about to go out, i start thinkin "Well, since i'm going out anyways, I might as well run with him" so that forces me to overtrain (Plus i run in the AM, then in the PM i walk/run with my wife)

 Good luck to all you over-trainers, though most of us do it for the love of the sport, we needa release we aren't superhuman, and even though those rest days will be boring as heck, it's a necessity.

 My advice? Go to the gym, hit the cycle, or the eliptical, if u need that cardio fix, do something other than pavement-pounding (TAKE your CHONDRITIN, MSM etc..)

Issues occured when i increased 16% & 20%+ fairly quick, but it seems like you could probably handle something like that ok while the 10% rule of thumb would be better advised for me. Maybe make a note of your % increase which caused problems, then see how it compares if you experience the same thing again?

Did you have a voice inside which said "I'd really like to go longer and think i can do it!!"? It's happened to me twice, so i've already experienced the Homer Simpson {{d'oh!!!}} effect of "should've known better" and know this will hit me even harder if I allow it to happen again. More inclined to pre-trial longer distances at a much easier walking pace as if it were a rest-day in future, before running them, if i ever hear that voice again.

Upping distance has definitely impacted my speed. Going to see how upping the frequency at a lower distance will affect things, thanks burger.

Good luck jodaddy :)