Three Signs of Running Burn Out and How to Recover.

Knowing when to stop is the start of recovery.

Fatigue may take days to recover. Self-coached and recreational runners often get in trouble with over-tiredness by failing to take notice of the signs.

That includes me.

I myself had a couple of experiences with fatigue. In those times it literally screwed my day and my work. So when your body tells you “it’s too much!”, be sure to take it seriously.

IT IS WHEN THERE IS…

…Chilling Sensation. One of the earliest and easiest to tell warning signs that I had too much distance covered and did not recover between runs. It also happens when I am “cramming” to make up for “did not run” days. Just to end up bonking into the workout.

…Weakness. My friends and I started good. Thirty minutes later or just about halfway I was STRUGGLING to keep pace. I had shortness of breath and dizzy. Later on I lost leg strength. It’s like having additional weight straps on my feet and felt very heavy.

…Loss of Appetite. Caring less where to doze off the entire morning is a better choice than eating my favorite breakfast. I hardly even have the stomach to swallow water because it makes me puke! image

WHAT I DO WHEN I “FEEL” THE SIGNS?

Skip Next Run. Everytime I am feeling the “chills”, I always cancel my next workout. Besides, skipping a day of running has very little effect on fitness. In fact it has worked wonders for me.

Stop While Your At It. When weakness hits me, I ride my way back home. I don’t mind. Actually it’s perfectly FINE. Honestly that may not always be the case. Sometimes I walk ’till I finish my route. The point is – I was able to recover faster halting and postponing my workout some other day.

Sleep and Nap. I just do myself a favor and go to dreamland. Usually after a day of rest I am back on track. However there are runners who are capable of either bouncing earlier or much longer than others – I know and I don’t mind.

In a Jiffy

Chills, weakness and appetite loss are indications of burn out and fatigue. Stop, Skip and Sleep to recover.

So now I ask you to tell me what I might have missed. I would be glad to learn from you. And send your friends the link to this blog so that they too will learn of your ideas and mine.

Simple. Practical. No nonsense- ezRunner.

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Look Good and Run Better.

The benefit and effect of wearing the right outfit on performance.

This is embarassing but I must confess.

You see I spend at least 10 minutes picking the right outfit for my morning run – even if I only have a few of them.

And I completely understand when you do the same because it feels great to look “competitive” on a workout.

Because nobody likes to appear “unfit” especially with peers and people who pass in front of you.

But DOES it really matter when it comes to running?

Let me share what I discovered while reading articles why dressing like a pro is something to consider or not.

Spend if you want to improve and cash on it wisely.

University of Hertfordshire Professor Karen J. Pine (in her book – Mind What You Wear: The Psychology of Fashion) researched how a person’s attire affect confidence and self-esteem.

She concludes that attitute is changed depending on the clothes worn.
          •   Students who were told to wear Superman shirts felt more assured than those that did not.
          •   Women participants had low math test scores wearing swimsuits.

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Which LEAD to –

Confidence improve race times.

A runner who is excited, prepared and with a positive mindset will have increased effort and commitment.

And they will fare better in races.

However, Dr. Alan Goldberg wrote in CompetitiveEdge.com that POOR self-confidence means:
           •   An athlete or team will consistently perform way below their potential.
           •  It can kill an athlete’s enjoyment of the sport.

Don’t get me wrong but if shirtless running is your “thing” then have it your way.

In a jiffy
Clothes influence thinking. Wearing the RIGHT gear gives you better confidence that leads to gains in running performance.

Now if you haven’t done this, I want you to do a little mix and match with your outfit. And tell me how your morning workout was by leaving a comment.

Or share this with your friends so that they too will reap gains simply by putting on a nice singlet.

Simple. Practical. No nonsense- ezRunner.

How to Coach A Fellow Runner and Be Heard.

Coaching is good! But it can make you appear boastful and less credible.

Sooner or later a friend of yours might be doing a list of bad running habits. It  entices, compel or tempt you to coach your friend with an “experienced runner’s” advice  because you once sucked at running yourself.

I say, DON’T even try or think about giving one.

Why?

They might get annoyed. Even if it is constructive.

Back when I had only little expereince with running, I remember a veteran runner hand me a couple of unsolicited coaching.

My form was bad and I admit I wanted to learn how to do it “right” from him. Instead of being awed, he gave me an impression how big headed he was.

“The urge to share experiences and teach a thing or two to a fellow runner is normal. I want do it, you want do it and a lot of runners out there WANT do it.”

So how do you do it  WITHOUT being boastful?

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4 Tips I Personally Use.

1. Tell me if my pace is fast or slow. – Coach ONLY when being asked. The person asking you probably has his or her own ideas and is just looking for a different perspective. Remember this all the time.

2. My workout is for a Half-Marathon. – You need to be honest. Really! You can’t expect to teach a person something without experience. Getting someone to do speedworkouts when you haven’t even done it yourself just ruins your reputation.

3. Coach to teach! – It is all about the person you are helping. Do it for the sake of giving advice and NOT talking about personal bests and finishers medals. They want to know how to get close to whatever it is that you accomplished. Show ’em how to do it!

4. Superman CAN’T stand kryptonite. – Tell your setbacks, failures or injuries. Acknowledge your weaknesses and how you overcome them. It raises your believability and shows them that what you are teaching is not just some shit you read in the internet last night.

The Lazy List
Coach when being asked,  be honest, teach what the person needs to learn and acknowledge your failures.

Now I want to hear from you. Which of the tips are you planning to use? Do you have techniques you would like to share? Let me know by leaving a comment.

Simple. Practical. No nonsense- ezRunner.