How to Avoid Overtraining

"If you undertrain, you may not finish, but if you overtrain, you may not start."

This quote from ultramarathoner Stan Jensen really nails the dangers of overtraining. Many runners, especially marathoners-in-training, worry that they're not doing enough to be prepared for their race. But, by running too many miles at too much intensity, runners put themselves at a high risk for an overuse injury, which can jeopardize their race.

Here are some tips on how to avoid overtraining and make sure you get to that starting line:

• Increase your mileage gradually. Don't let your weekly mileage increase by more than 10%.
• Try to give yourself periodic "rest weeks" by dropping your mileage by 50% every fourth week.
• After a hard run, take a day off. Rest days are important for your recovery and performance. 
• Add some cross-training activities to your schedule. Doing activities other than running prevents boredom, works different muscles, and can give your running muscles and joints a break. 

More:

• Why Do I Feel Sluggish During My Runs? 
• Should I Run Every Day?
• What If I Need to Take a Break from Running?