Being forced into taking time out from running has allowed me lots of valuable thinking time. It has made me ask myself the question – when is too much too much and how do you spot the signs of burn out, overload and over training? Does that really happen to people or is it just something that you are told to scare you?
I think it absolutely does happen and most of the time, as runners, we won’t recognise, acknowledge or give it any air time because we don’t want to think about it, so we put it to the back of our minds.
Maybe because things are going so well for us and we think taking our foot off the gas will “spoil” the winning streak or more simply, we are just addicted to that absolute feeling of pushing ourselves, sheer exhaustion from marathon training and endless running plans. I know this is 100% me.
I was definitely the guilty one, always pushing things a bit too far – an extra couple of miles on the weekly long slow run, 3 mile cool downs after a hard intervals session to “round up” the miles, ignoring easy pace on recovery runs and pushing it to beyond steady (Strava police were watching and judging right?) or adding in a few easy miles on a “rest day” just because it was a nice day outside. All sound familiar to you?
Hand on heart, I know if you are reading this then you will have done at least one of these things – we are all guilty of them but does it really matter? Can we get away with always pushing it? Always adding on, building up and pushing ourselves? I think this year, more than ever before, it really does matter.
The reason I say this is because there has been massive disruption to the racing calendar. Events have been postponed, cancelled, rearranged and training plans have suffered. Plans have had to be flexible and adaptable and have gone on way longer than they perhaps would have done before.
People have turned to running and exercise as their release and support during the pandemic. People have reached the taper only to find their races cancelled and then started all over again with no real break. Miles have crept up, workouts added in (because to be honest, what else has there been to do)?
So it’s not really our fault …is it? And if we can carry on going and we are not facing any adverse consequences then why not?
I have said before that I am a self confessed running addict – I am proud of that fact. I love it, it is a huge part of my life, a big part of what makes me “me” and something that I can’t imagine being without until it is taken away. The reason for me writing about this subject on my blog is because running and the ability to do any exercise was rudely and brutally taken away from me. That may sound melodramatic to some of you reading this but if you are a runner then you will totally get this feeling.
You feel lost, empty, like nobody understands. You will feel like you have been served a cruel lesson, an injustice and life sucks! You feel alone, isolated and so sorry for yourself. Everything you have worked so hard for has gone. You will never be the same again. Where has the “real you” disappeared?
However, I actually feel lucky. Lucky to be on my way to recovery, to have got through a really awful situation and what I have taken from this as I have dwelled over many long hours (and I mean long hours) is that for me personally, it could have been a blessing in disguise and whilst I wouldn’t wish my situation on anyone I think there are definitely some hugely positive things I can share that will help others before they are forced into a break and the decision to change things is taken away from you and burn out happens.
I think I was close to burnout. I used to wear my efforts with absolute pride. The massive mileage weeks, holding down a professional career whilst beginning a new coaching journey, parenting, dog walking, domestic manager! Surviving on not enough sleep and not looking after myself enough so maybe this was a wake up call ………
My thoughts (and these are personal to me but if I can help just one person then it’s worth it right? I think I was close to
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Listen to your body – I mean really listen – If something doesn’t feel quite right then do something about it and don’t ignore it hoping it will go away.
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Have a really good support network of runners and friends who you can chat to and share help, advice and support
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Get a really great coach who understands you and your goals and who you respect and will listen to – they are your biggest support
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Follow the coaches advice at all costs – they are a coach who you have chosen for a reason
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Take proper rest days – And I mean full rest days – don’d add in your hardest strength training session or back to back hiit sessions. Your body needs rest to adapt and recover from the hard sessions. I was super guilty of not doing this.
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Don’t be a slave to Strava – for some people, they need this. They need the kudos and recognition. They won’t record slower runs, they speed up their warm up and cool down because what will it look like on Strava otherwise? For others it is toxic – a demotivator, a reason to not go out running and doing what you enjoy. Decide which camp you are in and avoid what isn’t good for you, your mental health and your development. Remember running is personal to you and not about what others see on Strava or other social media (who even am I anymore!)
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Follow my favourite mantra “You do You”. Cheesy as we know this sounds, “comparison really is the thief of joy” and do you know what? I have a great story about this. I never train at the paces I race at and I promise you that if you predicted my race results based on training then they would be way out. Not to be big headed in any way but I have always exceeded race expectations because something happens to me on race day – whether it is adrenaline, positive use of nerves or just pulling it out of the bag when it matters, I will always exceed them. It’s just how I work. But when I sit analysing people who have the same or similar goals and targets as me, what do I see? They look faster, fitter, better than me. But do they always achieve the results they want? I can honestly say “No” they don’t. This isn’t about me bigging myself up or criticsing others. It is just a simple lesson in not comparing yourself to others. If nothing else …..don’t compare – be you – that is good enough.
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Do your strength work and don’t neglect it thinking it is not as important as running
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I am a huge fan or pilates and yoga to support your running body – try and fit this into your schedule
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When you have run a marathon – don’t book another race for at least 4 weeks. The biggest thing I have been guilty of and have seen in so many others is that post race high window of booking everything in sight and getting straight back out there. Don’t do it. Reflect on your race, celebrate and reward yourself but more importantly, take a break. Think about what you really want next and come up with a plan to achieve it.
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And remember – Always be kind to yourself x