Training for a marathon can be a pretty exciting venture. However, more often than not, athletes – or others preparing for a race – end up overdoing the training, ends up in a syndrome called an overtraining syndrome. This Marathon Overtraining Syndrome Treatment guide is completely written for the treatment of overtraining syndrome that can be detrimental to performance.
Indeed, instead of recording improved timings, the performance hits a plateau phase or dwindles altogether, despite all the training. This condition is widely referred to as the Marathon Overtraining Syndrome. It is important for you to know that overtraining usually robs your body of its recovering capacity.
Besides your performance reaching a plateau or dwindling, you may begin to experience several other symptoms. These include the following: frequent incessant colds, depression, headaches, loss of weight, muscle and joint pains, loss of appetite, fear of competition, insomnia, and a diminishing libido.
According to scientists, increases in heart rates, hormonal imbalances, weak immune systems, and variations in the blood – lactate levels are all indicators of the marathon overtraining syndrome.
What does the marathon overtraining syndrome treatment involve?
The treatment of this syndrome can be quite simple and easy to implement, in cases of early detection. According to experts, as soon as you begin to experience unusual mood swings – following training sessions – you should seriously consider taking some time off or postponing your workout schedule altogether.
Also, instead of putting off your training schedule altogether, you could opt for the alternative of dramatically reducing your training load. Indeed, alternating days of very light training and rest days could prove to be very beneficial!
Enough sleep is equally important and absolutely crucial if you are to overcome the fatigue that is associated with overtraining syndrome. Experts recommend at least eight hours of sleep during the recovery period; suffice to mention, you need an equal amount of sleep as you engage in your marathon training routine if you are to avoid the syndrome in the first place!
If you are really serious about overcoming the syndrome, consider having a massage every now and then. This is recommended especially in cases of muscle and joint pains. Not only do massages help in decreasing muscle soreness, but they also decrease tightness and lead to a quick recovery.
A well-balanced diet has also been fronted by experts when it comes to marathon overtraining syndrome treatment. The importance of taking in the required amount of carbohydrates, proteins, and fats cannot be overemphasized.
This not only serves to replace the calories that are lost during your marathon training; it goes a long way in helping you to recover from the weight loss brought about by the syndrome. Whilst carbohydrates replenish the energy lost from marathon training, proteins aid in the growth and repair of the tissues.
Moreover, you can count on fatty foods when it comes to the depression and the anxiety – according to scientists, omega 3 fats assist in the production of serotonin (a neurotransmitter) in the brain which plays a crucial role in helping you overcome the psychological effects of the syndrome. Fish is a very good source of omega 3 fats.
In extreme cases, you can also make use of antidepressants when it comes to marathon overtraining syndrome treatment. Indeed, antidepressants help in tackling and eliminating the depression and mood changes that arise out of overtraining.
Serotonergic antidepressants, for instance, can be very helpful when it comes to the treatment of depression and psychological disorders like panic, social phobia, and impulsive disorders. Like omega 3 fats, they enhance the production of serotonin in the brain.
This can help you develop a positive mood by stopping excessive worrying, combating compulsive thoughts and behaviours, and lowering anxiety levels. The negative aspect of antidepressants is the fact that they come with a side – effects.
For instance, serotonergic antidepressants are known to cause sex-related problems which include the inhibition of orgasms. As a result, they really should be considered only as a solution of last resort when it comes to marathon overtraining syndrome treatment.
Read more: Marathon overtraining syndrome symptoms
Also Read: The Dos and Donts of Training for a Marathon