Today’s Blog comes from our newest Team Member, Remedial Massage Therapist, Paul Mingay. Paul has developed a passion for long distance running and in particular trail running. He understands the importance of recovery when it comes to creating your training program, managing the workload and achieving your fitness goals. As any fitness enthusiast would know, training is hard work so rest becomes just as important too. Paul has some big running goals ahead of him and we look forward to following along in his journey.
‘Overtraining Syndrome’ is the process of repetitively training beyond your body’s ability to recover. It affects many athletes and you may experience one or more of the following symptoms:
- Reduced performance
- Decrease in training capacity & intensity
- Consistent feeling of tiredness, lack of energy & motivation
- Muscular & Joint pain and tightness
- Decreased immunity (leading to colds, coughs, sore throats, infection etc)
- Moodiness, anxiety, irritability & depression
- Increased incidence of niggles and injury
It can be tempting to continue to push hard with your training even when not feeling 100%. You may be worried that you will lose your recent gains, or you may be caught in the addictive nature of routine training & exercise. It is important however, to recognize that by doing this you may in fact run the risk of significant down time in the future from illness & injury.
The following guidelines are key for effective RECOVERY:
- Diet, Nutrition & Hydration. Follow the ’JERF’ principle, ie. Just Eat Real Food. And drink plenty of water.
- Sleep. At least 7-8 hours of uninterrupted sleep per night.
- Reduce training volume and intensity. Listen to your body and have at least one full rest day per week to allow your muscles to repair.
- Massage. A good remedial treatment will help address any areas of tightness, providing improved healing times through increased blood flow to tissues. Improved range of motion will result in less painful and more efficient training on your return to activity.
I include Remedial Massage and mobility exercises at home to form a major part of my training program. This will ensure that I am able to keep up with the workload and sufficiently recover between runs or workouts. If you would like me to help you recover from your training workload, or discuss a treatment plan to suit your needs, contact us today or book your next Remedial Massage Online now. I look forward to being part of your training team and to support you reach your goals.