Heed symptoms of overtraining
By Dave Spence
We need to face the fact as runners that running can sometimes cause us to become ill - but I would like to point out it can also act as a preventative medicine or an aid to treatment. What will happen in your case depends on how you use your running or abuse it.
The good news is that several scientific studies confirm that runners generally suffer fewer colds than non-exercisers. Other studies have pointed out that aerobic exercise like running actually boosts our immune system.
However, when exhaustion takes place (like after the marathon or a very long training run) the defence system may well break down and a mild cold or sore throat is the result.
When we continue to work hard in the face of early symptoms of illness, a mild cold can turn into a dreadful one and lead to more serious side effects. So back off from your Two Oceans training programme if this is the case.
Treat a cold with respect. Heed your body's warning and cut back or cut out training for the first one to three days of a cold. Resume training at a slow pace - ask a family member or close friend if they think your cold is on the wane before starting again.
Do not, however, run with a fever - high temperature, muscle aches and pains, headache etc. Rest until the symptoms pass, then take two easy days for each day that you had the fever. A week of fever, therefore, would need an additional two weeks' recovery period.
Exhausting workouts should be avoided at this time, or recurrence of the illness is a distinct possibility. This advice can't be stressed too strongly. Ignoring it can lead to severe complications, including heart problems.
Cardiac researchers have noted that 'flu temporarily affects the heart. Influenza is a virus that affects myocardium (a muscular layer of the heart wall). Don't try and "run off" the illness.
I tell athletes that if they have a fever, usually associated with the 'flu, stop all exercise. Wait until you have fully recovered and add five days before you start running again.
Once fully recovered, begin your training programme on the relevant date. Do not try and make up training days or add extra mileage; just pick up the programme and don't worry, the rest will, in all likelihood, have done you the world of good.
Now to injuries - most of the down-time will be due to relatively minor, short-lived injuries. The high "body count" occurs because runners often don't react quickly enough to potential problems.
Do not ignore the aches and pains you feel while running. Become attuned to your body's weak links. These are the areas that break down first if you push too hard in your training. For many people, this is the knee. For others, the hamstring. Whatever the problem area, learn to react to it quickly.
Most injuries can be avoided by resting for a day or two at the first sign of trouble. If the problem persists, take three or four days off. Even a week of down-time will not significant affect your conditioning level.
Other tips for injuries:
See an expert. A perceptive diagnosis can put you on track to recovery.
Aspirin and other anti-inflammatories can help bring down the inflammation associated with injury, but don't take too much of it for too long.
Don't take anti-inflammatories or painkillers before or while running. This can damage your gastro-intestinal tract and mask injury pain.
Week 14 training schedule Two Oceans
Sunday: Old Mutual Cape Town Marathon
Monday: Rest
Tuesday: Rest
Wednesday: 30min 9/1 run 9min walk 1min x 3 easy pace run
Thursday: 50min 9/1 run 9min walk 1min x 5 easy pace
Friday: Rest
Saturday: 40min 9/1 run 9min walk 1min x 4 easy pace
Sunday: 90min run 25min walk 3-5min x 3 easy pace
Week 14 training schedule for half marathon
Sunday: Race Old Mutual 10km doing it on 9/1 plan
Monday: Rest
Tuesday: 30min easy (run 9min walk 1min x 3)
Wednesday: Rest
Thursday:30min rest (run 9min walk 1min x 3)
Friday: Rest
Saturday:30min easy (run 9min walk 1min x 3)
Sunday: 90min easy (run 25min walk 3-5min x 3)
Inquiries.
Telephone. 56km: 671 9407. Half marathon: 671 1231
Closing date for entries: March 22 (both 56km and 21,1km)