When you\u2019re training for a race, it is tempting to go to extremes.<\/p>\n
But that makes this a prime time to watch for warning signs of overtraining, advises\u00a0Corey Wencl, who supervises athletic training services in sports medicine\u00a0at\u00a0the\u00a0Mayo Clinic Health System\u00a0in\u00a0Wisconsin, United States.\u00a0\u00a0<\/p>\n
\u201cOvertraining\u202for\u00a0overuse injuries are any muscle, joint or bony injuries, such as\u00a0tendinitis\u00a0or a\u00a0stress fracture, that result from repetitive trauma.<\/p>\n
\u201cOveruse injuries typically occur because of training or\u00a0technique\u00a0errors,\u201d he says.\u00a0<\/p>\n
\u201cRunners are tenacious athletes.<\/p>\n
\u201cPulling back and slowing down may be tough, but while some overtraining issues can be resolved with simple rest, others may evolve into more significant problems.\u201d\u00a0<\/p>\n
Going too fast, exercising for too long or simply doing too much of one type of activity can strain your muscles and lead to an overuse injury, he adds.\u00a0<\/p>\n
Improper\u00a0technique also takes a toll on your body.<\/p>\n
For example, if you use poor form while running or doing strength-training exercises, you may overload certain areas of the body, which can cause an overuse injury.\u00a0<\/p>\n
Most overuse injuries are avoidable.\u00a0<\/p>\n
Wencl shares\u00a0these suggestions to prevent them:\u00a0<\/p>\n
> Use proper form and gear\u00a0<\/p>\n
Whether\u00a0you\u2019re\u00a0starting\u00a0a new activity\u00a0or have been playing a sport for a long time, taking lessons can help ensure you\u2019re using the correct technique.<\/p>\n
Talk with an expert about proper form, equipment and gear fit\u202fto help ensure success.\u00a0<\/p>\n
> Pace yourself<\/p>\n
Rely on your training programme, which should spread your\u202faerobic activity\u202fthroughout the week.<\/p>\n
Take time to warm up before physical activity and cool down afterward.\u00a0<\/p>\n
> Gradually increase your activity level<\/p>\n
When changing the intensity or duration of physical activity, do so\u202fgradually.<\/p>\n
Try not to increase anything by more\u00a0than about\u00a010% per week.<\/p>\n
Your body needs time to adapt to the new stress.\u00a0<\/p>\n
> Mix up your routine<\/p>\n
Instead of focusing on one type of exercise,\u202fbuild variety into your training programme.<\/p>\n
Doing a variety of low-impact activities prevents overuse injuries and allows your body to use different muscle groups.\u00a0<\/p>\n