So whats the plan?
Thats why rest days in a running program are so important.
Your body speaks to you more than you realize, so ensure to recognize its cues.
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Youre feeling painand it wont ease up.
So how can you tellthe difference between DOMS and an injury?
DOMS often feels less connected to a certain body part or targeted area compared to pain from an injury.
For example, think two minutes slower than your fast training pace, Khatib says.
This light activity can even help make DOMS feel better.
Soreness that persists longer than three to four days can also be a sign ofovertraining, Elbaz says.
Overtraining syndrome happens when your body doesnt recover adequately.
If you suspect youre overtrained, see your doctor.
Your resting heart rate is higher than usual.
Your runs feel lousy and arent improving.
Every run is not going to feel better, or be faster, than the previous one.
During the difficult peak weeks of your program, its common to experience drop-offs in performance.
Taking a day off will not impede your training, Khatib says.
Your body needs about seven to nine hours of sleep each night, according to theNational Sleep Foundation.
When you dont get enough quality snooze time, your performance and recovery can suffer.
Proper sleep is imperative for a runner, Khatib says.
Without sleep, your body wont perform to its potential and wont be able to heal itself.
Nighttime alcohol can be a big one.
Although alcohol can help you fall asleep initially, it also makes it difficult to stay asleep.
Thats because alcohol stimulates the stress hormone epinephrine, which increases heart rate, according toHarvard Health Publishing.
National Library of Medicine.
Stress can have a huge impact on your training, whether youve been consistent or not.
Instead, she recommends swapping your tough workout for an easier run.
take a stab at look at your training as an opportunity and an outlet.
Youre just not feeling yourself.
Heres the bottom line: You know your body better than any training program or run coach ever will.
My normal is different from your normal.
Coaches say its better to show up at the start line under-trained than overtrained, Khatib says.
See more from SELFs Guide to Running package here.
