Cathe or Educated Crowd

Annabelle2

Annabelle2

Cathlete
I have been working out regularly for two years now. I have a well rounded workout program which is 3 weight training and 3 cardio days a week. I workout in the mornings. Four weeks ago I added running to my program - in the evenings for 40 minutes including warm up and stretch. I started with 1 day a week and then worked up to 3. Monday morning I got up to workout and couldn't finish my workout. Tuesday, same thing, Wednesday, same thing so Thursday I went to see my doctor, he did my blood work, everything fine but he said I was a little dehydrated so I have been drinking 120 oz water for two days. I still can't finish my workouts, I can barely start, I haven't worked out in 3 days. I have lost 82 lbs and don't want to gain any weight. My upper body is finally where I want it and I added the running to get rid of the lower tummy pooch and give my upper thighs what they need. What my question is, do you think adding the running was overtraining? Any of you who have overtrained: What did you do to get over it and how long did it take? I am 46 years old, I eat clean and plenty of calories so I know it isn't that. When I added the running I added calories to the running days.
 
Hi, Kathy,

Sounds like classic overtraining to me. Your body is saying slow down, I think. How about tacking a short run onto a cardio day once per week, or subbing a longer run for one of your cardios?

Are all of your cardios high intensity? Lower intensity training is good for your heart and I've read a lot lately that lower intensity training burns fat more efficiently.

I know the fear of regaining is strong, but if you injure yourself or burn out your chances of gaining will be greater. I've been fighting my way back from various injuries and have recently increased my workout schedule significantly. I hate to take a day off when I feel I have so much momentum, but I know my body needs recovery and rebuilding time.

It's got to be fun. In my opinion that's part of why it's healthy. If you're not finishing that can't be fun. Just back off a little and I'll bet you come back with a vengeance. Good luck.

--Ann
 
Hi Kathy,

Congratulations on your amazing weight loss!

Yes, the running probably resulted in overtraining. If you have lost 82 pounds, I am sure you have completely changed your eating & exercising habits. I don't think you will gain any weight back as long as you stick with the new healthy mindset. It may take you a few weeks, my guess would be 2 or 3, to feel "normal" again. In the meantime, build up slowly, maybe aim to do just a portion of what you used to do each day. You'll be back in the game in no time.

On another note, could you be getting sick? If you are getting a bug, you'll probably feel weak before any other symptoms appear such as stomach ache, sore throat, etc. Just take it easy and listen to your body lol!

Feel better soon.

Gina
 
Ann and Gina - Thank you for responding!

I ususally do one of the Imaxes or MIC once a week, lately I have been doing KPC about once a week and then I have been doing a step workout once a week. I try to do one interval, one with no step and a step so I guess most of my cardio is a high intensity, I am addicted to intensity actually, or the feeling after! You are right about it being fun - it usually is but this last week it has been frustrating.

Anyway thank you both for your advice I have decided to take another rest today since we are going out for Mother's Day - take my bubble bath and relax and then start this week off with some of my first workouts. I really wanted to do Cathe's rotation this month but I think I will take her plan and sub easier workouts that I have in the place of hers and do the stretching - with my subs it should be an easy week. Then when I feel better I will take your advice Ann and make the running part of my regular cardio instead of seperate in the evenings.

I am also wondering - some of my first cardio workouts don't get my heart rate up to my training zone, I guess the benefit would just be doing something to keep the routine - do you think they would still be a benefit?

Thank you again and Happy Mother's Day to you!
 
I have a suggestion. How about trying power walking first? As you get comfortable with that, try adding minutes of running mixed in with the walking. As you get stronger, you can add more running minutes than walking minutes, until you get strong enough to run. You'll get there! I think the key is to not shock your body, but to gradually train it to do the work!



:) Jennifer V
 
Hi

As an ex marathon runner for long years I know how you felt on those mornings. It takes time for the body to adopt to the new work load. Don't give up running, but maybe cut back a little.
Try tracking your resting heart rate in the morning. If it is elevated you need to take it easy on that day. Elevated resting heart rate is a true indicator of overtraining, or maybe of an upcoming cold!

Mari
 
Jennifer and Mari - thank you also for your responses! I was thinking I might need to take it a bit slower than I have on the running when I start it again. I am going to take a very easy week of stretching and light workouts this week and not do anything extra in the evenings, when I feel better I am going to start running again but I thought I would try the beginner program at coolrunning.com. I am already running more than that but it might be better on my body if I follow that routine and have some structure to my running, and follow some other suggestions like doing it for my cardio instead of adding it to it.

I thank you for the encouragement - at first I was a bit down but now I am looking at this as a relax and recover time - not a block to progress!
 
Just a suggestion how about putting a pilates day instead of another running day. Pilates will allow you to stretch the muscles and limbs out. It will also release the fluids and tightness in the muscles and joints. Once I added in the pilates there was a big difference in the way I looked. Try it. Also maybe start modifiying the length of each workout i.e. one day 60 minutes next 45 minutes or 30 minutes. With two 30 minutes workout a day that will easy the load on the body.

Karen
 
I second the Pilates. Once I slowed down and started adding Pilates to my rotations I have seen amazing results in just a short period of time. I now only do 1 or 2 very intense cardio workouts a week. This actually worked better for me.
 
I second the Pilates. Once I slowed down and started adding Pilates to my rotations I have seen amazing results in just a short period of time. I now only do 1 or 2 very intense cardio workouts a week. This actually worked better for me.
 
Hi Kathy,

I overtrained like that a few years ago while trying to get in shape for my wedding. I couldn't even walk because I had such horrible shin splints! It took about a month to recover, but I still worked out during that time, but mainly on machines at the gym, like the recumbent bike, stairmaster and elliptical machines. It was very frustrating because I couldn't really run at all. I would just recommend taking it easy for awhile and slowly work yourself back into the high intensity workouts. If you are doing MIC or KPC, or other high intensity workouts, I wouldn't run on the same day. It is too much for your body - you need to recover a little bit before running in the same day. Or you could just make running your only workout for the day instead. Running can be very hard on your body and it leaves your muscles really sore until your body gets used to it. Hope this helps and good luck to you :D
 
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