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Top 6 Signs You're "Overrunning"

How to tell if your race training’s getting too intense—plus how to protect yourself as you pound the pavement.

Stick to these tips to stop overtraining in its tracks.

Add miles intelligently
Throw that old 10% rule out the window, says Gaudette. A study from the University of Groningen in the Netherlands found that one in five runners get injured regardless of whether they increase their weekly distance by no more than 10% or they try a more aggressive jump in mileage. You can consider adding more miles quickly if most of them are at an easy pace; add sprint intervals or other speed workouts more conservatively to give your muscles more time to adapt to the workload.

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