{"id":1273,"date":"2022-11-03T10:59:30","date_gmt":"2022-11-03T07:59:30","guid":{"rendered":"https:\/\/stage.runzy-run.com\/blog\/?p=1273"},"modified":"2022-12-23T14:42:15","modified_gmt":"2022-12-23T11:42:15","slug":"when-you-need-a-break-from-running-8-main-signs","status":"publish","type":"post","link":"https:\/\/runzy.com\/blog\/when-you-need-a-break-from-running-8-main-signs\/","title":{"rendered":"When You Need A Break From Running: 8 Main Signs"},"content":{"rendered":"\n

The resources of our bodies are not endless, and sometimes we need to slow down a little so that our muscles have time to recover. But not everyone can do it at the right time. Sometimes, they don\u2019t want or just don\u2019t know when to stop. <\/p>\n\n\n\n

Overtraining is highly undesirable since recovery will take quite a long time. In addition, because of stress, your body will not learn new skills, and you will not become stronger or faster. By overtraining, you will only lose strength and eat and sleep poorly.<\/p>\n\n\n\n

In this blog post, we selected 8 signs that it’s time to take a break from running.<\/p>\n\n\n\n

1. Increased Resting Heart Rate<\/h2>\n\n\n\n

Take your pulse every morning before you get out of bed, and you will know when to slow down. Research<\/a> shows a sign of overrunning is an increased resting heart rate. This means that your nervous system is gearing up to deal with stress and has already triggered an increased production of appropriate hormones speeding up your heart rate so that your muscles and brain get more oxygen. Your body, unfortunately, cannot recognize whether it will be physical or psychological stress, so you need a break from running for a couple of days.<\/p>\n\n\n\n

2. Sleep Disturbance<\/h2>\n\n\n\n

Everything is straightforward here. Good sleep gives us the necessary growth hormones to help our muscles recover. According to research<\/a>, if you don’t sleep well, your muscles don’t recover, and your athletic performance only worsens.<\/p>\n\n\n\n

3. Feeling Constantly Tired<\/h2>\n\n\n\n

If you constantly feel tired, then something is definitely going wrong. In this case, honesty is key. Honesty with yourself. Some hardcore runners may ignore this sign and tell themselves they’ll get even stronger, but it doesn’t always work that way. <\/p>\n\n\n\n

It is always necessary to analyze the causes of fatigue, such as burnout, overtraining, and lack of sleep, to evaluate the need for a good rest after a workout. Otherwise, a \u201csnowball\u201d situation will arise when, due to under-recovery, fatigue will increase, eventually leading to unpleasant consequences such as depression and injury.<\/p>\n\n\n\n

4. You Get Moody<\/h2>\n\n\n\n

When your body is overloaded with exercise, it releases the hormone cortisol<\/a>, which can cause irritability or anxiety. Stress also stops the production of dopamine, which is a neurotransmitter. Its deficiency has a “big bummer” effect, so if you’re getting cranky or irritable, it might be a sign you need to rest. You should approach mental health seriously because you can get burnt out or fall into depression.<\/p>\n\n\n\n

5. You Start Getting Sick Often<\/h2>\n\n\n\n

A small amount of sports helps the body fight viruses and colds more effectively. But what happens if you run too much? It has the opposite effect: you start to get sick<\/a>. <\/p>\n\n\n\n

Fatigue and lack of performance are common in runners, and, as a result, you can get sick, according to research<\/a>. And this is quite natural since the body will divert forces to restore muscles, and there will be much fewer resources left to fight diseases.<\/p>\n\n\n\n

6. Your Muscles Hurt All the Time<\/h2>\n\n\n\n

Don’t confuse this with delayed onset muscle soreness after a long break from training! If you are constantly exercising, but your muscles continue to ache and minor injuries begin appearing, it\u2019s definitely time to take a break. Your body needs much more time to “repair,” and you should stop running.<\/p>\n\n\n\n

7. The Results of Workouts are not Encouraging<\/h2>\n\n\n\n

Performance is a subjective measure of the quality of a workout. If you felt great during yesterday’s workout, you rate it as good. If you felt bad, then consider it not very successful. If unsuccessful workouts are becoming more common, affecting your feelings, you need to allocate additional time for recovery.<\/p>\n\n\n\n

8. Lowering the Level of Oxygen in the Blood<\/h2>\n\n\n\n

The amount of oxygen in the hemoglobin of red blood cells can be measured using a portable pulse oximeter (you just need to put your finger on it). The higher the percentage, the better. For example, above 95% is the level of an athlete who has adapted well to training. This is a new area in recovery science that needs more research, but there is definitely a link between low oxygen and overwork.<\/a><\/p>\n\n\n\n

How to Know When to Take a Break from Running?<\/h2>\n\n\n\n

So, if you want to know if it’s time to slow down, count your number of overrunning signs. You should do this calculation once a week.<\/p>\n\n\n\n

0-1 – you can safely continue at a chosen pace.<\/p>\n\n\n\n

2-4 – you need to be careful and not overdo it. It might be better to make at least one of your training days lighter.<\/p>\n\n\n\n

5-6 – Attention, you are entering the danger zone! If you unintentionally put yourself in this state (sometimes, such loads are part of the training plan), it’s time to slow down.<\/p>\n\n\n\n

7-8- red zone! You definitely need at least one day a week without training. And possibly more – it all depends on how you felt in the last few weeks. You may even need to see a doctor.<\/p>\n\n\n\n

Other signs of overrunning<\/a> include increased injury, loss of concentration, constant feeling of thirst, and decreased self-esteem and motivation.<\/p>\n\n\n\n

How to Avoid Overrunning?<\/h2>\n\n\n\n