{"id":7487,"date":"2019-06-28T12:24:46","date_gmt":"2019-06-28T02:24:46","guid":{"rendered":"http:\/\/intraining.com.au\/?p=7487"},"modified":"2019-06-28T18:44:49","modified_gmt":"2019-06-28T08:44:49","slug":"3-signs-of-running-fatigue-you-need-to-know","status":"publish","type":"post","link":"https:\/\/dev3.dxcoders.com\/index.php\/2019\/06\/28\/3-signs-of-running-fatigue-you-need-to-know\/","title":{"rendered":"3 Signs of Running Fatigue you need to know"},"content":{"rendered":"<h1><strong>3 Signs of Running Fatigue you need to know<\/strong><\/h1>\n<h2><strong>How to Train through Race Season Uninjured, Fighting Fit and Ready to Race<\/strong><\/h2>\n<p><span style=\"color: #000000;\"><strong>By Emily Donker, Podiatrist at intraining Running Centre &amp;&nbsp; Professional Triathlete<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">Everyone has a reason to run\u2026.&nbsp; &nbsp;&nbsp;<\/span><span style=\"color: #000000;\">Yours might be stress relief, for fitness and health, for performance, or for personal satisfaction. Nothing quite compares to the simple pleasure of lacing up your shoes and heading out for a run, and the sense of euphoria you experience. Running is good for the soul, and it can definitely become addictive.<\/span><\/p>\n<p><span style=\"color: #000000;\">Whilst this addiction has many benefits, it can also be detrimental as it may cloud your judgement and lead to overtraining. Here are 3 signs of fatigue<\/span><\/p>\n<h3><span style=\"color: #993300;\"><strong>3 Key Signs of Fatigue<\/strong><\/span><\/h3>\n<p><span style=\"color: #000000;\">There are three signs of fatigue that often&nbsp;<\/span>lead to poor performance and compromised training due to more serious injury.<\/p>\n<ol>\n<li><span style=\"color: #000000;\">Feeling flat, tired and Stressed<\/span><\/li>\n<li><span style=\"color: #000000;\">Bone-related injuries<\/span><\/li>\n<li><span style=\"color: #000000;\">Muscle tears and strains<\/span><\/li>\n<\/ol>\n<h4><span style=\"color: #000000;\"><strong><u>Feeling Flat, tired and stressed<\/u><\/strong><\/span><\/h4>\n<p><span style=\"color: #000000;\">This may seem obvious, but it\u2019s important not to overlook constant feelings of tiredness and stress, especially when these are increased above usual levels and\/or for extended periods of time.<\/span><\/p>\n<p><span style=\"color: #000000;\">Feeling flat during your runs, finding it harder to get out bed in the morning and elevated stress levels are all warning signs from your body.&nbsp;&nbsp;<\/span>Take notice of these warnings as fatigue may be the cause. Your ability to function and train well can become compromised as a result of fatigue, and your injury risk will increase.<\/p>\n<p><span style=\"color: #000000;\">Remember that tiredness and stress come from all different areas of life \u2013 work, relationships, family, life and training. To prevent excessive tiredness while training for your longer races follow these tips:<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">Listen to your body and be willing to adjust your training plans if you\u2019re feeling off<\/span><\/li>\n<li><span style=\"color: #000000;\">Check your resting Heart Rate: An elevated heart rate is a good indicator of tiredness, stress, fatigue or sickness<\/span><\/li>\n<li><span style=\"color: #000000;\">Improve your Sleep patterns<\/span><\/li>\n<li><span style=\"color: #000000;\">Maintain a healthy diet, and really focus on getting your essential macro-nutrients at the right times (ie. carbohydrates for fuel, protein for recovery)<\/span><\/li>\n<li><span style=\"color: #000000;\">Stay well hydrated<\/span><\/li>\n<\/ul>\n<h4><span style=\"color: #000000;\"><strong><u>Bone Stress and Stress Fracture<\/u><\/strong><\/span><\/h4>\n<p><span style=\"color: #000000;\">Bone stress is a sure sign of overtraining.&nbsp; It occurs when the body\u2019s natural bone remodelling process is unable to keep up with the level of training and consequent breakdown of bone tissue.<\/span><\/p>\n<p><span style=\"color: #000000;\">Bone stress will typically present 4-6 weeks after a sudden change to training load, with the tibia (shin bone) and smaller bones of the feet being the most commonly injured amongst runners. Bone injuries usually display recognisable symptoms:<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">Sharp\/intense pain, which worsens with increased training<\/span><\/li>\n<li><span style=\"color: #000000;\">Focal pain with pressure\/touch<\/span><\/li>\n<li><span style=\"color: #000000;\">General aching pain at rest (worse injuries)<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">Immediate rest is essential to address bone injuries \u2013 offloading is vital. Delays in diagnosis and\/or continued training can result in stress Fractures and more time without running.<\/span><\/p>\n<h4><span style=\"color: #000000;\"><strong><u>Muscle Injury<\/u><\/strong><\/span><\/h4>\n<p><span style=\"color: #000000;\">There are various different presentations of muscle injuries, with strains and tears being most commonly linked to fatigue.&nbsp;&nbsp;<\/span><\/p>\n<p><span style=\"color: #000000;\">Fatigue can also contribute to muscle injuries by other means.<\/span><\/p>\n<ol>\n<li><span style=\"color: #000000;\">&nbsp;Muscle contraction (movement) requires neural innervation (messages from the brain). With fatigue at play, there is often mis-timing between these messages and the muscle movement, and consequently the normal muscle contraction can become strained and unnatural.<\/span><\/li>\n<\/ol>\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\">2.&nbsp;<\/span>Tight, shortened muscles are compromised, and more likely to become injured if pushed too hard during training. Knots or adhesions in the muscle, caused by high training load, races and speed, and lack of recovery, compromise elasticity and function and therefore often predispose to injury.<\/p>\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\">3.&nbsp; Fatigue during running often leads to form faults such as poor posture (eg. collapse through the hips) and over-striding. As a result, muscles like the calves and hamstrings are over-worked and functioning outside their normal range, and thus more susceptible to injury<\/span><\/p>\n<p><span style=\"color: #000000;\">Typical symptoms of acute muscle injuries include:<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">Sudden, sharp, stabbing pain<\/span><\/li>\n<li><span style=\"color: #000000;\">Partial or full loss of power and function<\/span><\/li>\n<li><span style=\"color: #000000;\">Ongoing pain and tightness<\/span><\/li>\n<li><span style=\"color: #000000;\">Tightness worse after rest, but tends to warm up with gentle movement<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">Early diagnosis and treatment are vital to minimise time on the sideline.<\/span><\/p>\n<h4><span style=\"color: #000000;\"><strong>Struggling with Fatigue or Injury\u2026 What Should You Do? <\/strong><\/span><\/h4>\n<p>No one knows you better than you. Prevention is better than a cure, so if you can learn how to recognise these three key signs of fatigue, and implement changes to your training and lifestyle, you are less likely to get injured.&nbsp;<\/p>\n<p>If you are worried, you need to ACT IMMEDIATELY.&nbsp;<\/p>\n<p><span style=\"color: #000000;\">Come and see our podiatry, physiotherapy and nutrition team at <strong>intraining Running &amp; Injury Clinic.&nbsp;&nbsp;<\/strong><\/span><span style=\"color: #000000;\">We are all runners, coaches and have years of experience working with runners. &nbsp;<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong><em>No one knows you better than you.<\/em> Keep yourself on the road and with your running friends for a great race season.&nbsp;<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>TO BOOK AN APPOINTMENT&nbsp; call 33673088<\/strong><\/span><\/p>\n<p><strong><span style=\"color: #000000;\">Email&nbsp;<\/span> <a href=\"mailto:clinic@intraining.com.au\">clinic@intraining.com.au<\/a><\/strong><\/p>\n<p><span style=\"color: #808080;\"><em>Resources:<\/em><\/span><\/p>\n<p><span style=\"color: #808080;\"><em>Kozinc Z &amp; Sarabon N, (2017) \u201cCommon Running Overuse Injuries and Prevention\u201d, Monten J Sports Sci Med 6:2. pg 67-74<\/em><\/span><\/p>\n<p><span style=\"color: #808080;\"><em>Wright AA et.al. (2015) \u201cRisk Factors Associated with Lower Extremity Stress Fractures in Runners: A Systematic Review with Meta-analysis\u201d, British Journal of Sports Medicine. 49:23. Pg 1517-1523<\/em><\/span><\/p>\n<p><span style=\"color: #808080;\"><em>Tenforde AS, Kraus E &amp; Fredericson M (2016) Phys Med Rehabil Clin N Am. 27:1. Pg139-149.<\/em><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>3 Signs of Running Fatigue you need to know How to Train through Race Season Uninjured, Fighting Fit and Ready to Race By Emily Donker, Podiatrist at intraining Running Centre &amp;&nbsp; Professional Triathlete Everyone has a reason to run\u2026.&nbsp; &nbsp;&nbsp;Yours might be stress relief, for fitness and health, for performance, or for personal satisfaction. Nothing [&#8230;]\n","protected":false},"author":101054,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[],"tags":[],"_links":{"self":[{"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/posts\/7487"}],"collection":[{"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/users\/101054"}],"replies":[{"embeddable":true,"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/comments?post=7487"}],"version-history":[{"count":0,"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/posts\/7487\/revisions"}],"wp:attachment":[{"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/media?parent=7487"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/categories?post=7487"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev3.dxcoders.com\/index.php\/wp-json\/wp\/v2\/tags?post=7487"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}