It’s the easiest part of the training equation to neglect: Rest. If you’re trying to prep yourself for a race, you’ll want to hone your fitness to a cutting edge. After all, you never know how much that extra 10km can boost your performance – but it can also slow down your recovery and push you towards the heinous spiral of overtraining. While scheduling more rest days can be as difficult as goading your aching self to pound the trail the sixth day in a row, it is one of the most powerful tools to bump up your running performance.

1. Worn Out

Image: Corbis

How do you know if you’re nearing the threshold of overtraining? Basically, when your performance takes over a fortnight to return to its original level even after a rest, take it as a cue to cut back, says Dr Ben Tan, Head & Senior Consultant Sports Physician at Changi General Hospital. “Overtraining occurs when the training volume is so high that the body can’t recover adequately,” says Dr Tan. Other symptoms to look out for include insomnia, loss of appetite, weight loss, an increased resting heart rate and recurring illnesses.

2. Nip It
To halt the burnout spectre in its tracks, you’ll need to understand when is too much. But “too much” can come in the form of factors other than excessive training – relationship problems, workplace deadlines – even too much competition – all can contribute to mental stress that can lead to overtraining, says Dr Jimmy Chin, Registrar of Sports Medicine at Alexandra Hospital. “Stress provides a stimulus for training adaptation and an improvement in performance,” adds Dr Tan. “But when stress overwhelms recovery, overtraining can occur.” So when your performance drops during a busy month at work, don’t blame yourself for training too little. Take a break and return with a vengeance.

3. Bounce Back
Count yourself lucky if you’ve managed to identify the impending onset of overtraining. “Taper down training, throw in a few more days of rest and include a few days of recreational activity,” advises Dr Chin. “However, if the syndrome has been identified late, cease training completely and focus on rest and recovery with light recreational exercise.” Rest is only one part of the equation – consuming a balanced diet completes the repair-and-recovery process. “It’s important to get enough carbohydrates to replenish glycogen stores and adequate protein to rebuild muscle,” says Dr Chin. In extreme cases, endurance athletes who restrict their diet can be stricken with zinc, magnesium or calcium deficiencies. In such cases, supplementation is required.

From Dec 2008 issue of Men's Health Singapore    

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