How to know when to come back after overtraining?

Training Advice/Discussion

10 years ago 03/27/2014 2:55pm EDT

I finally saw the writing on the wall and decided to take some time off to let weeks/months of overtraining get out of my system. I'm starting to feel better (less tired, more energy, hunger is coming back) but I still have some labored breathing and lack of libido.

How does one "know" when it's time to start up again? As much as I want to start getting active on a daily basis again, I don't want to come back to soon and find myself in this position again.

Any success/failure stories with this? Thanks in advance.

10 years ago 03/28/2014 1:25am EDT

re: notsure

You should remain active throughout the recovery process. It can take some time, and the amount varies a lot based on time overtrained, hormone levels, stress, etc.

Get plenty of fresh air, sunlight (this is important!), stay hydrated. Play other sports as long as they are light activity and not too tiring. Add in light jogging after a few days.

I'd suggest taking an anti-inflammatory as well-the inflammation is a result of stress but also a cause of it.

Get calories up but not too high-and make sure they are the right calories-good carbs, some healthy fats, quality protein. The diet side of the equation is essential.

Focus on recovery as much as if you were training hard still-it was clearly not enough to avoid the situation you are in now!

Also, this might be a good time to sort out any strength imbalances you have, particularly in the hips region as they often accompany overtraining.

If it's a few weeks and you don't see huge improvements, get blood/hormone tests.

10 years ago 03/28/2014 10:17am EDT

re: notsure

It's very hard to determine when you are back. I would say your labored breathing and lack of libido indicate you are not yet ready for any serious work.

Even if you have to take three weeks off of running, just think of how all this will play out come October of this year. If you come back too quickly, you'll be right back at square one and you'll have to take more time off. If you take a little more time off, you'll ensure that you're ready and in a few months, you should have learned from your experience and be a better runner.

10 years ago 03/28/2014 10:39am EDT

re: notsure

You need more rest, not cross training. You need carbs, too, which may lay at the core of the problem. I increasingly view OT as a chronic carb deficit. You will know when you are ready to return. Start back with easy 30 efforts and keep it there until the body craves more. 99.9% of America is under trained. LR people are the rare few who may find themselves overtrained.

10 years ago 03/28/2014 10:55am EDT

re: notsure

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