Trying something new! Some of you have reached out to me with questions about topics like diet, running programs for speed, strength training, and more. This month I’m posting an open thread for these convos. If you have a question, ask on this post and I’ll do my best to respond! ✌️
Hey Trevor! I started using Noom which has been a game changer (thanks for the recc!).
I'm currently on a lifting program 3 days a week (MWF) with 15min cool down runs after. I just started incorporating 2 days of in-person reformer pilates classes (T/TH) and I do a long run every Sunday (5K). I sprinkle in deep stretch yoga and make sure to warm up before circuit training.
What are some tell tale signs of overdoing it? I am feeling good overall and paying attention to my body, but if there are potential fatigue alerts I could miss, I'd like to be aware.
Amy! It sounds like you have a pretty solid training plan that has a solid balance of training types to allow for active recovery.
There are a couple of ways to check-in with yourself to make sure you aren’t overdoing it:
- HRV: Using a HR strap to check HRV (or WHOOP/Oura Ring) will give you a quantifiable way to check your body’s response to stress.
-RPE: Your rate of perceived exertion during workouts is a good indicator of how rested you are. If you set a goal of exerting an 8 out of 10 effort for a strength workout but only feel like you can hit a 5 or 6 effort, that’s a good sign you need some rest.
- Declining results: Doing a lot of strength training but not getting stronger? Running a lot but getting slower? You’re probably overtraining. The data we get from modern “trackers” is useful for this kind of feedback!
Just make sure you’re keeping an eye on this stuff and you’ll be in good shape. Also, give yourself credit for non-workout activity! If you’re spending all day in the chicken coop chances are you can skip your run once and awhile.
Hey Trevor! I started using Noom which has been a game changer (thanks for the recc!).
I'm currently on a lifting program 3 days a week (MWF) with 15min cool down runs after. I just started incorporating 2 days of in-person reformer pilates classes (T/TH) and I do a long run every Sunday (5K). I sprinkle in deep stretch yoga and make sure to warm up before circuit training.
What are some tell tale signs of overdoing it? I am feeling good overall and paying attention to my body, but if there are potential fatigue alerts I could miss, I'd like to be aware.
Thanks in advance!
Amy! It sounds like you have a pretty solid training plan that has a solid balance of training types to allow for active recovery.
There are a couple of ways to check-in with yourself to make sure you aren’t overdoing it:
- HRV: Using a HR strap to check HRV (or WHOOP/Oura Ring) will give you a quantifiable way to check your body’s response to stress.
-RPE: Your rate of perceived exertion during workouts is a good indicator of how rested you are. If you set a goal of exerting an 8 out of 10 effort for a strength workout but only feel like you can hit a 5 or 6 effort, that’s a good sign you need some rest.
- Declining results: Doing a lot of strength training but not getting stronger? Running a lot but getting slower? You’re probably overtraining. The data we get from modern “trackers” is useful for this kind of feedback!
Just make sure you’re keeping an eye on this stuff and you’ll be in good shape. Also, give yourself credit for non-workout activity! If you’re spending all day in the chicken coop chances are you can skip your run once and awhile.
🤙 Great job with the routine! Keep it up!
Awesome! I've been using a FitBit for the first time and it does track all that good stuff - I will keep an eye on it all!
Def wouldn't have been able to do this on my own without your guidance last year! You helped me set a long term foundation - APPRECIATE YOU!
... this is Amy btw.