The solution: Here are some ways to avoid overtraining:
- 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.
Also see: What Should I Do When a Run Isn't Going Well?