Running Danger Signs

Look out for these running danger signs

You'll have your ups and down in training and in races; we all do. It's key that you are able to recognise when there is an issue and then be able to deal with it. If you battle on even through you can sense there is a problem, this will inevitably lead to an issue or lead to you falling out of love with running and we don't want that to happen! The running danger signs might be as a result of overtraining or from under training. Be on the lookout!

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What are the danger signs?

• You're always ill

  
  

It's normal for runners to pick up more than their fair share of sniffles (and a bit more) when they are deep into their training programme and if this is you then don't worry about it. It becomes an issue if you are getting way more than your fair share. Then it becomes a concern.

• You're not sleeping well

  
  

Generally, because you're pushing yourself more than normal sleep should not be an issue for a runner. It you're not sleeping, or it's intermittent than this is something to be concerned about.

• You aren't enjoying your running

  
  

You will have off days and you need to be well aware of that before you get started, but overall you should be enjoying running. The gradual progression and improvement in performance combined with the increased sense of well being will give you great satisfaction. If this isn't happening there is clearly an issue.

• You're not getting any better

  
  

The feeling of plateauing is fairly common, but it generally short term. You can't keep improving in leaps and bounds. As you get further along the road to your event the opportunity to improve becomes more challenging. However if this plateau issue becomes longer term there is a problem.

• You're not eating well

  
  

Hunger is an ongoing issue for most runners. As you run you burn fuel and you need more; far more than normal. This leads to more eating than normal and the battle becomes ensuring you are eating the right things and not sugary snacks. However if the opposite is happening this is another danger sign.

• You're having mood swings

  
  

Running should lead to an upturn in your moods. The mental health benefits are well documented but if you're finding this isn't the case and that you're feeling as negative as you are positive then something is wrong.

• You're lacking energy

  
  

Fueling your running is always difficult but with the right nutrition plan you'll find a way. However if you're finding that you're constantly lacking energy as opposed to simply after a run then there is something more at play.

• You're getting injury problems

  
  

As if all the above aren't bad enough, the worst of all is the onset of injuries. Are you getting little niggles; aches and pains that won't go aways. Days missed from training because you can't shake off an injury. This then becomes a real problem.

Mood swings are a problem; often an overtraining symptom

What could they lead to?

• Long term injury problems

  
  

If you are feeling niggles or constantly ill there is a very good chance this will lead to a long term injury. This will mean time away from running and a big bill from your physio.

• Falling out of love with running

  
  

Running should be fun and enjoyable. If you are overtraining or undertraining it's quite likely you will fall out of love with the sport that you should love. Running brings great happiness if you do it right and it can be like this for years. Don't ruin it.

• Missing your running goal

  
  

Needing a break from running for whatever reason could mean that you miss that half or full marathon that you've been training weeks for. Often overtraining happens because you've pushed things a bit too far. Do that, or alternatively not train enough and that big event might disappear out of reach.

• Relationship problems

  
  

As if that isn't enough, beware of issues stemming from mood swings. If we don't think of others around us the symptoms of over or undertraining could well seep into our day to day relationships. These might be with our friends, kids or partner and none of us want that to happen. We need them with us on our training journey. Don't upset them.

What can you do about them?

However you structure it, follow your training plan!

Training for a big event or to get and stay fit is not complicated. There are of course plenty who make it sound complicated, but it really isn't. It is based around the four principles of training (read more here) and that is how you make it work for you.

Good training plans are based on these four principles: progression, specificity, individualisation and overload. If you follow a plan you can avoid the issues outlined here. You might still get an injury because your body has reacted in some way and you may well pick up a cold but you will avoid the issues associated with over or undertraining. These plans all incorporate a significant number of rest days and it's often a lack of rest that can cause problems. If our running is going really well and potentially better than expected it's tempting to overdo it. If you do that, overtraining becomes an issue and you'll see some of these symptoms. Conversely if you have too many rest days, you'll also see some of these symptoms. You won't be improving and you'll become frustrated, potentially leading to mood swings.

Follow the plan and avoid running danger signs!