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| random pic - couldn't find anything suitable for the topic 😉 |
Today a small list that you can use to assess your stress level. It does not claim to be complete.
You can avoid training failures if you listen to your body's warning signs early on. Better to skip a day of training than keep training and lose a whole week later. Usually it is not even the training alone, but the combination of work stress and training that becomes too much. However, everyone is resilient here differently. What one can still take well can blow the other away.
First small signs, instead of the planned units, you should do more relaxed or only basic training:
- Heavy legs and heavy breath when climbing stairs
- Sore muscles or when you get up you feel like an old man
- red eyes (caused by the increased blood flow during exercise)
- excessive thirst (especially in the evening)
- runny nose
Further signs that a day of rest and no more training should be announced:
- higher heart rate and exertion with the same training load
- increased resting heart rate (usually by 4-6 beats)
- you feel physically flat
- poor sleep, especially from the early hours of the morning
- Pain in the limbs (subjective increase in sore muscles)
- Nervousness, restlessness
- Zeter & Mordio: easy irritability & impatience with other people
- Sore throat or worse sore throat (then immediately rest for 1-2 days)
- the onset of a cold with a cough (especially the cough shows that it is not just a runny nose)
- Herpes, stye in the eye, swollen eyes, etc. (inflammation is a sign of a weakened immune system, exercise makes it even worse)
- weak libido
- the aches and pains, especially from running, such as knee problems, Achilles tendon, etc., increase significantly
Signs of serious overtraining, only several days or weeks of rest will help, but it shouldn't come to that if you pay attention to the other symptoms:
in the meantime you already have some of the above signs + the following:
- decline in performance
- severe insomnia
- sometimes the opposite, extreme need for sleep over 12 hours per day
- loss of appetite
- severe weight loss (mostly due to loss of appetite)
- feeling weak during training, the slightest increase becomes torture
- serious illnesses (one gets through the weakened immune system)
skin in!
krelli
Interesting, many signs are incipient infections, so to speak. This is exactly what many amateur athletes ignore because of their ambition and the guilty conscience when there is an "unnecessary" training failure. I was also caught in the training camp. I used the sick leave and thought about it in general. I start in Roth (first long distance) and invest almost 100% of my free time in training, which would give me an average of 12.5 hours of training. Every unforeseen appointment (shopping, longer workers, etc.) becomes stressful: When do I train now? After the illness I pulled the rip cord and changed my plan: 3 key sessions per week with approx. 9h + 3 joker sessions with up to 5h. So I have a minimum training and I do the rest according to my mood, form and time. So the training doesn't become stressful and fun (as it should be). I have adjusted my goals and now hope to finish in Roth in under 12h. In any case, I feel confirmed by your blog entry. Sorry for the long comment 😉
Hi Thorsten,
Thank you. I do the same with one of my athletes. He is given a plan with the “must-do” units (marked in black) and if he still has time, he can also complete the other units (marked in green).
good luck in Roth!
Michael