Over the past few months, many athletes have had to scale back the intensity of their workouts. Maybe you trained at home with dumbbells or went outside for some extra movement. But can you just pick up where you left off?
Unfortunately, jumping straight back into your old training level increases the risk of injury and overtraining. The risk of overuse varies from person to person and depends on multiple factors. For example, a swimmer who starts running will likely find it more challenging than a runner returning to running workouts. It’s important to be accustomed to the type of training. How long someone has been training also plays a role — athletes with years of consistent training and gradually increased frequency, volume, and intensity build up a protective effect. As a result, they can handle more without added risk.
So how do you reduce the risk of overtraining?
Getting enough sleep, starting a session well-rested, eating well, and staying hydrated can all offer protection. Stress, on the other hand, increases the risk of overload.
How can you safely rebuild your training routine?
The key is not to go overboard.
Extra tips for safely building up your training:
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Start a new workout only when you’re well-rested
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Never start training without a proper warm-up
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Don’t increase intensity too quickly. Research shows that beginners who increase their training load by no more than 10% per week have a significantly lower risk of overtraining