Marathon Training Burnout
Have I reached my tipping point? Is there a place where you get to with physical (and mental) toughness and your body decides enough and backs down? If there is I have hit that point. Some call it over training, some say burnout. This is one of those weeks where you question everything. Since the never ending migraine of last Thursday my training is lacking. Maybe that is all coincidence with the changes in my schedule last week: less sleep, more early mornings at work, no more boot camp, maybe not eating well enough and busier work days. Maybe I have reached my training limit and ready for a break; I have been in this training cycle since December 2011.
Gordon Bakolis (1993) lists many reason for burnout: over training, over racing, mental letdown or unchanging training habits. A huge sign of this burnout is sudden decrease in performance, that is me! Jeff Galloway has a short quiz to help determine if this is an issue you might be suffering. According to many sources this (and all) burnout tends to be more common in high achieving women. I guess we feel like we can and must do it all; motherhood, careers, active lifestyle, etc.
Now the big question, what do to about burnout?
- Take a cutback week
- Change up the training routine. Add in new activities, new routes, new distance
- Reward yourself
- Stop and relax, enjoy the running. Leave the gadgets at home and don't worry about pace, distance, time
- Run alone or run with others (change up the routine)
- Get adequate sleep
- Make sure you are eating well
- Determine new goals (daily, weekly) and focus on reaching these
Here I am in what should be my highest mileage week and about to start a taper and am lacking what it takes. Unlike me I walked nearly half of a 6 mile run yesterday. Time to refocus, sleep in and regain my true love of running. No alarm to wake up to this morning and it felt great! Next up taper and a fun Mud Factor 5K.
How do you deal with burnout in running or any aspect of life?