how long did it take for u to recovery from over training?

OP just take it easy for a while and carb the f*** up! You wanna train like an athlete you gotta eat and sleep like one. 3500-4000 cals a day upwards of 700+ grams of carbs from fruit and/or starch a day. Sugar speeds up recovery, the antioxidants in fruit keeps excess inflammation at bay so you can train in equal cals as a meat eater but weigh less. Fat blocks blood flow cut oil, meat, dairy, nuts, eggs out. High carb diets digest the fastest so you can get more calories in earlier in the day and get to sleep earlier without energy being wasted on digestion. If you can't sleep block out your windows with tinfoil and put some wax earplugs in if it's noisy. Put plants in your room to filter the air and open a window to get fresh air for recovery.

I cant thank u enough for the replys yes im 177cm tall and weigh about 60kgs

Ok so i need some time off but its hard.

So atm im suffwrinf masuve from insomnia and i hate it. All i want it to be able to sleep from 10pm to 7am srraight through

Btw im not a troll. Im not an elite

Im just an average runner with no life apart from running.

Also if im not running can someone please write out what my diet should look like?

Thanks in advance

If I were you, I'd cut back to about 40 mpw and keep every run at an easy pace for 2 weeks. You said you weight 125 lbs are you 6'6" or 4'4"? You may need a little more body mass for you to have more to burn on those 100 mpw schedules. I don't know the specifics but a 100 mpw routine requires some calories to burn. You said your diet and iron levels are good so I'll take your word for it. The red flag to me was your body weight, you 'might' be too lean for your body weight to height ratio. For now I'd say eat an additional 250 to 750 calories, I'd probably say you need to find a way to get your 8hrs of sleep, and I'd cut my schedule by 50% for 2 wks and do only easy runs. If you feel like you can run more miles at the end of the workout and starting to get better sleep then your body is bouncing back. Slowly work back up to 100 mpw and limit the speedwork once you do get back there. If the two week cut back is not working then you might need start taking time off and focus on getting proper sleep while maintaining a healthy diet. Just my two cents!

Im 510 130lbs

To be honest my diet was average

I would pretty muxh only eat protein and fats and hardlly any carbs apart from bannanas. And i thoufht i didnt need carbs as i could get my heart rate up enough to use carbs as a fuel source foe running hence while just eating dats. Because im waycto tired and legs hurt to much to barely run at all. Dont get me wrong i can run if i really really want to and force myself to run gard. But i hate speed work. I guess i just slowly became a slow hobby jogger and even worse now i can barely run at all.

Nice to see you giving some advice in a friendly way

johntheoneandonly wrote:

Im 510 130lbs

To be honest my diet was average

I would pretty muxh only eat protein and fats and hardlly any carbs apart from bannanas. And i thoufht i didnt need carbs as i could get my heart rate up enough to use carbs as a fuel source foe running hence while just eating dats. Because im waycto tired and legs hurt to much to barely run at all. Dont get me wrong i can run if i really really want to and force myself to run gard. But i hate speed work. I guess i just slowly became a slow hobby jogger and even worse now i can barely run at all.

Well it seems like you're burnt out mentally as well. I'd probably just take a break altogether for a couple of weeks. Keep your nutrition mostly in check and definitely find a way to get some sleep. Don't spiral out of control eating every and anything, or start getting hammered every night drinking. That's not a trap you wanna get stuck in. I've seen people fall into there then before they knew it 10 years went by. There's nothing wrong with going out and having a social life by any means. Just don't be the heavy set frat guy for life is what I'm getting at. How quickly did you get to 100mpw? And how many mpw were you running before you got there?

No need to put yourself down. I wouldn't put yourself down about it, or associate yourself to a "hobbyjogger". Focus on getting physically and mentally recovered. Work your mileage back up slowly once you do recover. Keep it together man.

Finally someone who knows what they are talking about.

STOP RUNNING.

I feel like you're hoping for a different answer, because you keep going back to saying the same things when everyone is telling you to STOP RUNNING. You NEED to stop running. Your body will not recover until you give it substantial rest. You've overtrained and under fueled, and you are at a serious risk of doing damage to your body if you keep pushing at this point. The symptoms you're describing, a week off is nothing.

Insomnia is a symptom of overtraining. Stop running, and you will eventually start to sleep again.

And I'll probably get flamed for saying this, but I'd seriously consider seeing a therapist, because some red flags are popping up. Your body is breaking down, and yet you keep pushing because you're afraid you'll get fat. Orthorexia and anorexia athletica are very real things and are serious problems.

formerD1 wrote:

Bro, seriously, stop running. Take as long as you need until you feel like you actually want to run again. That may take a couple months. Stop reading Letsrun.com, stop running, stop thinking about running. Get running out of your mind.

If you come back too soon, or force a comeback, you will have the same exact issue and you could enter a cycle of overtraining/not enough recovery for years if you're not careful. Better to stop the problem now before you waste even more time.

Actually this was the best advice if you are going to take advice from Letsrun.com

Took me about 1 millisecond before implementing self-soothing techniques and getting back on track

Ive stopped running.

I got 1 hours sleep last night kept waking up. I just ate a crap loads of oats to try and make me sleep.

I have never smoked take drugs or drank achol

johntheoneandonly wrote:

As titles says?

Cant sleep well at night

Tired all day long

Feel like i cant run anymore

Legs hurt

I've taken a week off and nothing has changed.

I dont know what do to

Iron is ok

I eat a healthy diet.

29years old 125lb

Running 100miles a week

Pretty much every serious runner has gone through an overtraining period. If you've never overtrained you haven't been working hard enough. Not saying overtraining is a good thing, its not. But almost every runner goes through some period whether cause by injury, anemia, pushing to hard, whatever. Depends on how big of hole you dig yourself. I recently went through bad overtraining after rushing back from an injury to quick.

I cut back my training to about 2/3 of my normal volume and cut out hard workouts for two weeks and felt better. Built back up slowly and things returned to normal. How long did you feel overtrained for and continue to push through it?

johntheoneandonly wrote:

Ive stopped running.

I got 1 hours sleep last night kept waking up. I just ate a crap loads of oats to try and make me sleep.

I have never smoked take drugs or drank achol

Also insomnia can be caused by other things than running. And lack of sleep can lead to lack of recovery and over training. I suffered from insomnia and it definitely caused over training periods. Once I was able to get past insomnia I've never experienced again even when overtrained. How long have you been dealing with the insomnia?

To be honest im to scared to say. I havent felt half decent in 2years. 2 years of grinding and forcing myself to run. Thats when i started getting tired worn out. That long ago but my mental strength kept me going. A stress relief. Loging 150km up to 240kms a week for the last 2 years

johntheoneandonly wrote:

Also if im not running can someone please write out what my diet should look like?

Thanks in advance

Overtraining is not a myth. Some people didn't overdue to tell how it is.

The recovery should combine several things:

Running:

- rest - completely stop running for two weeks

- recovery run - 10 weeks of jogging and the mileage should be down to 30-50% of your current, without any intensity.

Diet:

This is the essential that you should start from.

- fill a 2 liters (1/2 gallon) bottle with water every morning. Make sure is empty in the evening.

- 1-2 kiwis every single day. Has a large amount of vitamin C and your immunity is very weak now. Without it, you are subject to a sickness once in 3-5 weeks.

- dark green vegetables contain iron.

- eggs at least once in two days

- fruits cocktail: grapefruit + banana + honey

- vegetables/fruits salad: carrot + apple + celery

Supplements:

Vitamin B complex.

Sleep and fun:

- diazepam (valium) to aid the sleep, but with caution. I think you need prescription for this.

- play some games like table tennis, pool or darts. The purpose would be to relief the stress and put your mind at work in a fun way.

- take walks in the parks, woods.

In 3 months after that you will be brand new, if you stay out of sickness.

johntheoneandonly wrote:

To be honest im to scared to say. I havent felt half decent in 2years. 2 years of grinding and forcing myself to run. Thats when i started getting tired worn out. That long ago but my mental strength kept me going. A stress relief. Loging 150km up to 240kms a week for the last 2 years

Is this real? This is so extreme I'm starting to wonder if this is a hoax.

Why on earth would you keep pushing your body past what it can cope with?

Over training can make it tough to sleep but for me this insomnia you are having is extreme and you may have mental health issues or an underlying medical problem. I'd reccomend seeing a good doctor and ezplaing everything to him.

If it is purely over training then just rest up for a good few months. Think of it as if you are injured. People have whole years out injured. Don't start running again until you feel completely better and in the meantime try and enjoy your life.

Don't put pressure on yourself to run more or achieve anything in the sport. Pro runners have time off when injured or burnt out. You will come back stronger if you let yourself rest.

Good luck.

no dead set serious.

i use running as a stress relief. and it got to the point where i felt i had to run even thoe i didnt want to. some times i would so hard not to but end up doing it anyway no matter how slow i was, or tired or sore.

addiction yes.

food as a reward yes

i have to run 30kms plus each day to feel normal.

bad cycle iam in.

i feel guilty about doing nothing and trying to eat normal. but the thing i want most is to be able to sleep a solid 8 hours.

Burned out senior year of college. Returned to running/racing two years later and enjoyed it again.