"Overtraining" vs "Regular Tired" Feeling in Running? Training Talk Tuesday EP. 2 with Coach Sage
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"Insomnia is a good indicator of overtraining"
*Watching this video at 12:30am after a two-workout day*
Same here lol
As a female runner/athlete, I would say that a loss of a regular menstrual cycle is one of the biggest indicators of overtraining in women. It's actually really easy for many women to lose their periods or become irregular as a result of overtraining and/or underfueling. (I have experienced this). It's so important to eat enough calories and take rest days! Great video - love your channel!
Yes! So true. I'm really glad you said that! I didn't know Sage was doing a talk on this topic today, otherwise, I would have made sure he mentioned that.
@@RunningWildSandi 🙂
ugh yeah currently dealing with this. Very clearly overtraining, after listening to Sage go over everything in the vid. Quite timely too! Taking a week at 30% of my previous mileage, let's see how it goes. Actually now that I think about it, a nice follow up would be what to do when someone thinks they are overtraining, if that's interesting for a future vid :)
Yes thank you for bringing this up in your comment! A very important topic and for sure a big sign of overtraining (sometimes fairly long term even) for female athletes. This can also lead to being part of the "Female Athlete Triad" where not eating enough calories/nutrients, loss of menstrual cycle and eventual osteoporosis can occur. So sometimes this combination of stresses can lead to other injuries and female specific health complications as well. So very serious and really important to correct. I should have brought Sandi on to address this. There are also some other signs I probably overlooked. Thank you again!
@@Vo2maxProductions absolutely! Thank you for your response and knowledge on this topic!
Look at this intro! Let’s go Sage! Let’s keep those music videos coming too! Sound quality has come a long way in past 7 years ... love your insights
As you said, is a delicate balance between life obligations and our hobby for running. Early mornings is the thing for me, so there are some days when I am not feeling initially that fresh but once I get through the workout and things start to click, it´s the best feeling ever. I didn´t do much of speed workout before but now I have incorporated 2 sessions a week alternating distance and time, and I can tell the legs have become more springy but the after I am usually a bit more tired but happy with the progress.
Mileage wise I try to keep it steady and increase slowly. My biggest week so far is when I did 100km/week.
Thanks for the talk and advices. Always appreciate it.
The life stress is key for me. I can predict the seasons of lower vs higher stress in my life, and I actually plan races so that the 8-week training period prior to marathon matches the lowest level of stress at work. This way, I'm doing base training during high-stress season, and then putting on serious mileage when I can tone things down at work and better absorb the training. In fact, I warn people at work that between date X and date Y, I'll seem more relaxed and frankly unreliable because I'm in deep training mode. I'm grateful to be in a position that I can do this! Could never have happened in my 20s or 30s.
This is great🙌. Nice one Sage
Great video Sage. Keep up the quality content!
Some weeks ago when I ran up to 100km per week, I often waked up in the midnight and had poor sleep. Now I suspect that was overtraining. Thanks for the great video!
Very important topic! Thanks for the video 💪🏼
Just got back from a long run, perfect vid for a cool down
Love this training talk intro!
Great feedback Sage!
You hit the point, never taking the easy day. I didn't...for months...unless I got hurt.
Unfortunately I got so good at taking pain and gritting through too-hard workouts I had nothing on race day....got very efficient at producing 90% effort but losing the ability to produce 100%.
I found when Garmin coach Amy plan pushed up my long run mileage, I got so tired that I took three days to recover and I lost all enjoyment of life. After a couple of weeks I decided the pace she set me was just too much. I slowed down the pace to zone 2, and began to feel normal again. I think that was “overtraining.”
Overtraining is more of a cumulative thing that occurs over the course of a period of time. Your case sounds more like biting off too much too soon for one run in particular. Either way be careful, be smart, and enjoy it 👍
@@nberkel You must be right. Actually I was in the tenth week of the plan and from about the fourth week I started to feel it was a bit too much. She kept pushing up the long run distance, but the stipulated “easy” pace was just too tiring. The last time she pushed it up was the last straw, but the exhaustion was really the result of many weeks previous. I have only six months of running and am far from young, so probably my recovery times are much slower than those of a younger man.
I have had the same with Garmin coach. Their slow runs were not slow enough for me. I started ignore that Pace and I was able to feel and run much better and faster :)
I think that could’ve been overreaching
@Garth Garthly your comment describes what I’ve been feeling the past few weeks and have had such difficulty identifying and defining - especially the ‘lost all enjoyment of life’ part. I am in the midst of 50k training and i have had a very difficult time figuring out pace for these increasingly longer runs, especially in high heat and humidity (summer in south Florida). Thank you for this. I’m going to take a few days off, then come back and slow it down even more, and hope to experience the same results that you did.
GREAT QUESTION!!!
Wow I didn't think my comment would actually be the top voted 😁
Also, the vid was super helpful. Thanks Sage!
A good insightful watch that Sage..
Its refreshing to hear that aches and soreness go hand in hand with distance running. A chorus setting out on longer runs is the exchange of niggles felt.... Really enjoy the deep level of understanding you share, regards from a fell runner in the UK.
Thanks for another great video 😎
Good one Sir, overtraining is way overlooked and so tough to gauge. Here is where a good running coach like you and Sandy are so valuable. Overtime you get a feel for your client and will spot overtraining where they cannot.
Needed this video
This motivated me to not treat my tempo like a race today, which most of us are guilty of having done
Really helpful!
Great content :) Thanks
After i dislocated my back around 16 years ago, i stopped running the usual 10k every morning. Now that my back pain is getting better due to physiotheraphy, i started running again. I wish I had consulted physiotherapist earlier. I can hardly run 2k to 3k every morning due to extra weight i have gained over the period of time.
I have lost nearly 12kg, and planning to reduce another 12kg more. I know i can run 10k every morning and slowly i will get there.
This kind of video helps the runners like us to get motivated and keep running the entire life. Thank you coach Sage and coach Sandy for making these videos. You both are an inspiration to all of us.
Great video / training talk Sage ! If only we could train for marathons, get faster, but without getting injured at all.
If I may share a saying that I have always liked...."You can't hurry the harvest!"
Q: How to block your training through a year and how to peak for a race?
Recovery this is why I bought a whoop strap to measure daily strain and sleep
Eat enough food.
Great Video Sage. Question for next week: How do you plan for a season with multiple races - ie handle tapering, recovering, getting in good training, etc.
I was running 2-3 miles everyday when I started having knee and hip issues.
I feel the same about overtraining in rowing.
You can tell someone's a runner when they have running shorts / tank top tan lines as well as those sunglasses tan lines 😎
Nothing to add or subtract here..you covered this well 👍I am interested in your opinion and experience on how you support your athletes/yourself when you hit a “bad” day/week (it happens to me and my athletes as well). I have my tools, but I am always in hearing from others (plus who doesn’t like to just talk about running all day 😅)
Last year I’ve had only 27 rest days. Between March 19 and July 14 I’ve ran constantly. Currently I take 2 days of every month. I’ve never had any injury.
Here I was, waiting at midnight for episode 2 to drop...now I'm 2 hours late :(
The perfect video at the perfect time for me. I’m near the end of a training block and performance has really declined over the past two weeks including barely being able to get though 5 miles of my 16 mile long run. I’ve decided to take 3-5 days off but I know it’s hurting my fitness at a critical time. (3 weeks away from race day) Any advice for getting back on the horse in time for the race (in hopes of performing well)?
Question: Do you advise any break from running and how long directly after an A race?
Great Q + how should you build back up after this break?
YES! I'm currently running 40mpw and after a two week break from the end of track I want to build up to 50mpw over the summer. Maybe he could use this as an example.
@@broccolieke yes I like this too. I'm afraid to jump straight back up to my 60km weeks.
@@ezkur yeah agree with building back up after that break week. I do 60km, taper 40km and race week including HM is 50km but rest week because of DOMs I'll be lucky to do 25km. I'm not sure the stepping stones back up to 60km.
Hello Alan👋 this depends, is this your peak race or is the race more of a mid season race?
Yes sage . I ran a 15.30 5k last week and was starting to get in really good shape for my level. But have now suffered tightness in my posterior tibialis with a bit of pain I've had a sports massage and plan to take 2 weeks off running all together . Will all my previous hardwork be undone? As I wont train hard once o restart in 2 weeks... cheers sage keep up the good work 👍👍
How to train if your spring races have been postponed to autumn? In terms of maintaining fitness, and also motivation.
Very informative, should one take a down week every month ?
How would one train for multi stage trail race 3-5days straight.
Love these videos keep it up👌🏼
Best regards from Slovenija, europe
Heart rate variability and grip test can be a good indicator of overtraining but not 100%
For me there’s always a fine line between overtraining and just getting the right amount done. I guess the key is not to make huge leaps in training and listen to your body.
What‘s the best strategy for easy days? ........ It's actually easier to come up with a plan for hard days, but my experience is that for serious non-pro runners (my PB is about 2:50), planning for easy days can be hard, particularly when I want to get the mileage but don't want it to affect my recovery. For example, should I run 8 miles/day, or up to 12 miles, or just 6 miles? Should I care about my recovery/easy run speed at all? How necessary it is to break it down into two parts (e.g., 8mi AM; 4mi PM)? What should be some indicators/parameters guiding my easy day training? Thanks much, and really hope this can be discussed.
Currently in hospital in a cardiac ward due to pushing my body to much to often
Sup sage!
Low iron is real, especially for vegans and long-distance runners. I was feeling drained and not improving even though I was doing 50 miles a week. I recently had bloodwork done and my ferritin level was 5 (normal is 20-288). Blood cell turnover is faster in runners than the general population and "foot-strike hemolysis" will destroy more red blood cells. I would suggest getting the bloodwork done for anyone who is tired.
My indicator today was 4.5 miles into a 10 mile run, got to the first hill and my legs said, "NOPE!"
Earlier this month when I did 21 km slower than marathon goal pace, I had a weird sleep that night .. it felt like I was mildly awake similar to not sleeping but time past fairly quickly so I knew I was getting some rest. . I also got up not overly tired like other times but just kinda alert
Ofc I knew my hormones are not in balance so I didn't train that day and rested until the following day I felt like a new person ... Weird huh..lol
How many workouts and what type should you do a week compared to easy runs? Track workouts, tempo runs, hills, ect?
All has to do with the person and fitness can’t receive a plan that you’re not capable or is not at your level
80/20 ratio is all over the Internet. 80 easy 20 hard. Run easy on the 80 so you can run hard on the 20.
I’ve been following 80/20 for over a year and I incorporate 2 workouts and 1 long run per week which I’ve been see gradual gains. I switch out the workouts per week basically the ones you mentioned: Track and Hills, then maybe Tempo and track for the next week.
The best method for all round running is to do 1 speed session (e.g 20min tempo run and hill reps), 1 medium length run and 1 long run per week
There are only two variables:
Volume
Intensity
Sometimes both...
Doing a second run in a day. Benefits and what type of run it should be?
Can you make another video on how to design an elite 5k plan? I’m trying to get from 17:20-16:20 by cross country
Please share this with navy seal David Goggins
He runs ultra marathons with broken metatarsal bones in his feet
Not that I'm over training, but since I hit 70 miles a week I sweat profusely in my sleep almost every single night.
Also, for the first 2 weeks at 70 miles I did notice that my stool was almost black. Which from research could be iron being expelled through the intestines. I believe my body was experiencing stress and not digesting my food optimally. All good now though.
Long time listener, first time caller 🤣 I've run a few marathons and used to be an avid runner however, over the past few years I've hardly run at all mostly due to working too much and no motivation. Can you give us some advice on how to get started again or safely increase mileage or even how to get motivated again to run?
Great comment, I can relate.
Sage, just a question, you posted recently on miler workouts, and I was wondering, do you have any plans/are you willing to put together a training program for milers? Thanks!
In the past you've mentioned that speed workouts shouldn't comprise very much of your training volume so you don't burnout/peak too soon (like 10-20% IIRC). I'm wondering how much that type of thinking applies when you're doing speed workouts for another sport that uses running, but isn't the sport of running. In this case, I'm specifically thinking of Ultimate, which lies somewhere between soccer and football. I don't feel like I have the leeway to rack up much milage since I want to maintain sprinting strength, but track workouts seem to serve my desired time domain well.
What about suddenly not being able to reach high heart rates during an interval session? Over the last couple of years I have tried to increase my mileage from time to time, but something always sets me back. I am very careful to do everything gradually, and recently spent 2 months upping from 60 to 80km pr week. My max HR is around 198. The last two weeks I have not been able to push my HR even near that (stopping at 186 last week, 182 this week!). Note that I rarely push this hard in training as I mainly run my hard sessions at lactate treshold pace/HR. The problem is that when I want to go faster and thereby raise my HR it wont go up, and I start to feel the lactate burn in my muscles way earlier than it should (180HR feels like "the old" 190). The exact same thing has happened before, at even lower mileage.
As a high school runner should I be running every day or should I take a day for recovery over the summer
I have been doing 20 minute tempo runs around once a week for the past 8 weeks but My pace is still in the 6;40 range and does not seem to be getting any faster or feel any easier as the weeks go by, is there any possibility you know why this is or a factor that can cause me to plateau?
I might be overtraining. I've been feeling like ass for the last few weeks. I sleep at all times, whenever I can, however my schedule is all screwed up. My running performance has been improving but that is all.
Just curious: just saw a runner that won a marathon event here in the Philippines, wearing a rincon the first verion. And the runner up wore a Rocket X almost 2 mins gap from the winner. So the question is that. Are the older shoe models might actually be better than the newer ones, and the problem is some shoe company doesn’t produce the old models anymore , what can you say about that?
I want to know how you keep your hair looking so good? Obviously good genetics but do you have a routine?
natural shampoo
Thanks for this, I think I’ve been overtraining as have been sick for 5 days now without getting much better. No running and 2 COVID negative tests later. I was struggling to sleep before I got sick and may have been pushing my weekly mileage too much for what I can handle right now.
Question: Tips on how to adapt your training at altitude.
Hello Sage, I'm new to coaching high school. I have two female athletes that are visiting Colorado during the middle of our spring season. They will be running at altitude. Generally I'd give them two hard workouts a week. Their mileage is only at about 35-40miles. I'm hesitating on giving them much workouts at all during the 7 days they'll be there. I've heard training at altitude is quite an adjustment, but they should also be in incredible shape by the time they get there so maybe they will be ready for some tough workouts while at altitude. Ideally you go to altitude for longer and during a base phase right? But what would you do if you're already in good shape and want to have it benefit you're training but still be cautious about potentially needing to adjust to altitude? What would you say? The other coach I work with said that the first 3 days can be the hardest which goes against what I would have thought.
For someone that is currently run a marathon in about 4hrs, how would you recomend working towards a 3hr marathon. I realise this will take a couple of years and that I have to increase my mileage, but would you recomend to do marathon specific training year on year or to start off by improving my 5km then 10km etc.?
do longer runs at a quick pace (longer meaning like 10-15 miles). People usually treat long runs as a very slow pace. But if you are in decent shape for it you might consider running at a comfortable but fast pace for some long runs
@@oracle8048 10-15miles isn't enough more like 20 miles
@@jazzle6944 not for a very quick tempo effort, 20 miles is too long to sustain. 18-23 miles would be more long your slow long run... but that's just my opinion
My garmin constantly tells me I'm overreaching
Stud
I am addicted to running and if I take one day off I get depressed and have headaches. Anyone else have this issue?
Haha
Appreciate the video but i feel the content could have been easily covered in 4 or 5 mins.
Sounds like sage has a canadian accent
It’s a Canadayan accent.
If you mean accent by he pronounces syllables great then yes
@@jonathansandberg5983 😂
you know people in the Midwest have told me that. My buddy (From Seattle) and I called it out "PNW accent". I detect "midwest" and "southern accents" (as well as a variety of New York accents) quite well too though!
@@Vo2maxProductions ah, must have gotten mixed up with these north american accents since I'm from asia
Go vegan. ✌
🥑