How to Avoid Burnout
Find out if you are toast and what you can do about it.
I see a lot of runners out there grinding 24/7 365.
I appreciate that they are getting after it. I really truly find them motivating.
But, I also fear for them that because at some point, they just won’t want to do it anymore. They physically won’t be able to lace up their shoes and get out for a run.
When I think of running, I think of what it’s done for me and what it’ll continue to do for me well into the future.
That means, that I need to pace myself and think about training as part of my life, not as my life.
For us to avoid burning out, rest and recovery must be included in our training cycle. That means taking multiple rest periods throughout the year to allow our body (and mind) the chance to recover. And, it also means resting and recovering within the training cycle. Without rest days within a training cycle and a larger break after a season, burnout is inevitable.
Even those of us who have crazy, ambitious goals need to take burnout seriously. Training continuously without a break will lead to feeling stale, not wanting to train, or worse, quitting the sport.
This post explores the causes of burnout and offers practical strategies for avoiding it.
Causes of Burnout
What exactly causes someone to burn out? Usually, I see burnout at the end of a training cycle or when someone tries to extend their season beyond what they expected it to go.
I also see runners who are “overcooked” when they’ve done just a bit more than normal and they can’t quite get out of the hole they’ve dug. When you over train (or just train a regular amount) and don’t plan in adequate rest, day after day and week after week, you’ll eventually fall victim to being burned out.
Signs of Burnout
You’re likely not going to recognize your own warning signs or feelings of being burned out unless you track your training and how you feel day to day.
Honestly, because you’re in the thick of training, you may not see or believe you’re burnt toast.
Here are some signs you are burned out from training:
You are irritable
You can’t sleep
You start seeing signs that you’re not getting faster [slower pace with more effort required], or
You’re getting small injuries more often
How to Avoid Burnout
One of the best ways to avoid burnout is to set up your year into cycles. That means, for the next 3-4 months you focus on marathon training (for example). Then you take 1-2 weeks OFF [that means no training].
After your break, train for something else!
Why Rest is Important
Without rest, your body never has a chance of recovering.
Rest after a season is super important so you can let everything heal up. And rest after a hard week of training is also really important.
Your body will thank you for the time away from training, but it won’t forget the fitness that you’ve gained. It’s not like you start from zero just because you take a week off!
Adding Variety
Does your training look the same every single week? Are you always doing 400s on the track or tempo runs week after week?
If so, now is the time to switch up your training so that…
Your body is always “guessing” and you continue to adapt
Doing the same workout (distance, pace, location) every week or the same hills all the time gets boring.
Instead, use a running calculator to input your current fitness and then use the similar paces to run different workouts.
Not sure how to do that? Send me an email and I can set you on the right path!
Training burnout can be an unwelcome reality for athletes who regularly push themselves to give their best effort. It is important to recognize the signs of burnout and take time to effectively manage it. This requires adopting good habits and techniques, such as rest, recovery, adding variety and fun to your workouts, and eating a healthy diet. Following these strategies can help athletes avoid burnout and reach their goals.
Share the post with your friends and family and comment below with any tips and tricks you’ve used to avoid training burnout.
Friday’s Action Plan
Plan for time off after your training cycle and within your training so you don’t get stale and burnt out.
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