1

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Is it possible to ovetrain with only a little cardio?

Answered on September 12, 2014
Created February 22, 2012 at 10:40 AM

As in running 20-30 miles a week? I take at least one rest day, one sprint day, and do strength exercises (not "lifting heavy" by any means, though) two or three times a week. Whenever I read about paleo for runners, its for people that are endurance runners and considerably more active than I am, so I don't feel that it applies!

Nonetheless, ovetrained I think I might somehow be. Thanks all!

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 23, 2012
at 05:02 AM

That works for me!

F7ea79121f0a0d6ae83df4bc7a633043

(20)

on February 22, 2012
at 11:34 PM

Celine, Try the following test designed by Heikki Rusko, Ph.D. The test is pretty reliable and I have used it on a number of occasions with good results: Lie quietly for 10 minutes, then stand up and wait exactly 12 seconds before counting your pulse for six seconds. Write this number down. Next, starting precisely 90 seconds after you stood up, count your pulse again, but this time for 30 seconds. Write this number down. Now convert these two numbers to heart rates (beats per minute) by multiplying the first reading by 10 and the second by two. It is important to perform this test at the same

Bdc6244bdbd664d2168a8e326018ffbe

(431)

on February 22, 2012
at 06:08 PM

Thanks so much for your advice, Susan. Its going to hurt me to not run for a week, but I'm going to try. About Archevore- so it appears. However, normally I find it to be a stress releasor, I feel like I sleep better, I love getting really sweaty, I feel and look more awake when I run in the morning, and it motivates me to shower. Longevity or whatever the issue is be damned. Its funny, a couple of years ago I used to run about 50-60 miles a week, and I never felt overtrained or was injured.

Bdc6244bdbd664d2168a8e326018ffbe

(431)

on February 22, 2012
at 06:02 PM

Oh, I'm sorry, I mean Eric, not Erice. Its the overtraining. "Runner's flu".

Bdc6244bdbd664d2168a8e326018ffbe

(431)

on February 22, 2012
at 06:01 PM

Oh sorry, Eric I mean. Its the ovetraining. "Runner's flu".

Bdc6244bdbd664d2168a8e326018ffbe

(431)

on February 22, 2012
at 06:00 PM

Erice, that's pretty much what I do, in an effort to avoid overtraining! Maybe one rest day less than that. Most of my runs are about 4 miles at an 8:15 or so minute pace, so its only a half-hourish of running.

Bdc6244bdbd664d2168a8e326018ffbe

(431)

on February 22, 2012
at 05:58 PM

I definitely have three or four of those, and it makes me feel so wimpy when it comes from just a four mile run! It probably doesn't help that I've been running very consistently for years. Hopefully its just overtraining- thanks Jon, for the list!

Bdc6244bdbd664d2168a8e326018ffbe

(431)

on February 22, 2012
at 05:56 PM

Well...rats. Its so cathartic for me. I'll give it a few days, thanks!

Ce7e28769d92d5de5533e775b1de966e

on February 22, 2012
at 03:13 PM

What he said...

8c5533ffe71bd4262fedc7e898ead1ba

(1724)

on February 22, 2012
at 02:24 PM

As others have hinted at, the thought that 20-30 miles a week is "only a little cardio" is, to me, a good indication that you could be overtrained. People run marathons on not much more mileage than that.

99aca1e07394135ea1e040582ce54b4d

(334)

on February 22, 2012
at 12:36 PM

Great response...and definitely a good list to keep an eye out for.

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4 Answers

2
F7ea79121f0a0d6ae83df4bc7a633043

on February 22, 2012
at 12:31 PM

I've been having this discussion with a number of athletes I coach. As PrimalDanny mentions in a previous post overtraining is dependent on multiple factors. Additionally we could also consider that you are currently doing 20-30 miles per week, but how intensely are you running these etc and this may impact the other contributing factors.

As a rule if you suffer from 1 or more of the following then you may be overtraining:

  1. You repeatedly fail to complete a workout you would ordinarily complete ??? This means the weights, durations etc that you would ordinarily complete
  2. You notice that your body composition is loosing its ???leanness???.
  3. You are attempting to go ???hard??? every time you exercise.
  4. You feel restless, excitable, and unable to sleep in your down time. Sometimes in other people you can see them as being manic.
  5. If you are more focused as an endurance athlete, you may feel overly fatigued, sluggish, and generally lethargic.
  6. Your joints, bones, or limbs hurt or feel tender.
  7. You seem to get ill quicker and stay ill for longer.
  8. Following exercise you feel bad / worse and it may take you a longer time to fully recover.

99aca1e07394135ea1e040582ce54b4d

(334)

on February 22, 2012
at 12:36 PM

Great response...and definitely a good list to keep an eye out for.

Bdc6244bdbd664d2168a8e326018ffbe

(431)

on February 22, 2012
at 05:58 PM

I definitely have three or four of those, and it makes me feel so wimpy when it comes from just a four mile run! It probably doesn't help that I've been running very consistently for years. Hopefully its just overtraining- thanks Jon, for the list!

F7ea79121f0a0d6ae83df4bc7a633043

(20)

on February 22, 2012
at 11:34 PM

Celine, Try the following test designed by Heikki Rusko, Ph.D. The test is pretty reliable and I have used it on a number of occasions with good results: Lie quietly for 10 minutes, then stand up and wait exactly 12 seconds before counting your pulse for six seconds. Write this number down. Next, starting precisely 90 seconds after you stood up, count your pulse again, but this time for 30 seconds. Write this number down. Now convert these two numbers to heart rates (beats per minute) by multiplying the first reading by 10 and the second by two. It is important to perform this test at the same

2
Ccacf7567273244733bc991af4ac42ed

on February 22, 2012
at 11:35 AM

It's very possible, but it's all relative. You describe your routine as a little cardio, but for much of the population that would have them flat on their back before the end of the week. Over-training is also dependent on what you're eating, how much sleep (and how good) you're getting, and dozens of other stressors which may affect your recovery. Only you can know for sure in your case, but I think anyone who exercises regularly benefits from taking a break. Maybe just a few more rest days, maybe a week. It won't cost you anything and you might discover it was just what you needed.

Ce7e28769d92d5de5533e775b1de966e

on February 22, 2012
at 03:13 PM

What he said...

Bdc6244bdbd664d2168a8e326018ffbe

(431)

on February 22, 2012
at 05:56 PM

Well...rats. Its so cathartic for me. I'll give it a few days, thanks!

0
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 22, 2012
at 04:30 PM

Have a sprint day, one longish run day, two rest days and then the rest less than 45 min of running.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 23, 2012
at 05:02 AM

That works for me!

Bdc6244bdbd664d2168a8e326018ffbe

(431)

on February 22, 2012
at 06:01 PM

Oh sorry, Eric I mean. Its the ovetraining. "Runner's flu".

Bdc6244bdbd664d2168a8e326018ffbe

(431)

on February 22, 2012
at 06:00 PM

Erice, that's pretty much what I do, in an effort to avoid overtraining! Maybe one rest day less than that. Most of my runs are about 4 miles at an 8:15 or so minute pace, so its only a half-hourish of running.

Bdc6244bdbd664d2168a8e326018ffbe

(431)

on February 22, 2012
at 06:02 PM

Oh, I'm sorry, I mean Eric, not Erice. Its the overtraining. "Runner's flu".

0
Fb677d93955eb0fac597e3d94db92980

(1115)

on February 22, 2012
at 11:14 AM

Is it possible? Absolutely. If you think you are suffering from overtraining, you probably are. Those symptoms are hard to miss... Best option would be to cut back significantly for a week and then add in everything but the running. Then, slowly reintroduce it. If you get to a point where you start to feel the affects of overreaching/overtraining, then you'll know it was the running. If not, then you're probably fine.

Though Kurt Harris (archevore.com) would disagree with your mileage on principle.

Bdc6244bdbd664d2168a8e326018ffbe

(431)

on February 22, 2012
at 06:08 PM

Thanks so much for your advice, Susan. Its going to hurt me to not run for a week, but I'm going to try. About Archevore- so it appears. However, normally I find it to be a stress releasor, I feel like I sleep better, I love getting really sweaty, I feel and look more awake when I run in the morning, and it motivates me to shower. Longevity or whatever the issue is be damned. Its funny, a couple of years ago I used to run about 50-60 miles a week, and I never felt overtrained or was injured.

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