Confessions of an Under-Recovered Athlete

My experience in training is extensive. I’ve been training in competitive sport for the better part of my life and I’ve done LOTS wrong. As I grow and learn with each passing day, month and year I gain some wisdom that I wish I’d have known earlier. Let me pass on some of my training woes so you don’t end up burnt out as I have on several occasions throughout my training years.

Every training session will impact your next one (for better or for worse). Run too hard on Tuesday and Wednesday’s run will remind you of it, and probably Thursday as well.

Listen to your body and pay attention to signs of fatigue, excessive soreness, persistent injuries, or decreased performance. Rest when needed and adjust your training intensity accordingly.

Incorporate periods of varied intensity and volume into your training plan, including rest days, easy recovery weeks, and planned deload phases to prevent constant strain on your body.

Focus on the quality of your workouts rather than simply increasing volume or intensity. Ensure proper form and technique to minimize the risk of injury.

Fuel your body with nutrient rich foods, and stay hydrated before, during, and after workouts to support recovery and performance. What’s helped for me is to have an electrolyte mix in my water. I tend to drink more, and get the bonus of added electrolytes.

Prioritize sleep, as it is crucial for muscle repair, hormone regulation, and overall recovery. Active recovery techniques such as stretching, foam rolling, and massage therapy will help as well.

Incorporate variety into your routine by engaging in different types of physical activity, such as swimming, cycling, yoga, or hiking, to prevent overuse injuries and mental burnout (maybe just don’t try to do them all in one day ).

Keep track of your training volume, intensity, and recovery using tools like training logs, fitness trackers, or heart rate monitors to identify patterns and make necessary adjustments.

Incorporate stress-reduction techniques such as meditation or relaxation exercises to mitigate the negative effects of psychological stress on your body and performance.

If you’re unsure about your training plan or experiencing persistent fatigue or injuries, seek guidance from a qualified coach, trainer, or healthcare professional who can provide personalized advice and support. 

Even with implementation of only a few of these strategies, you can maintain a balanced approach to training, reduce the risk of overtraining, and optimize your performance and overall well-being.