In this article, ultra coach, Andy DuBois shares some practical tips to look out for when your body is telling you it needs a break. All too often we see ultra-runners pushing the boundaries, which may be fine for a while, but sooner or later your body is going to break.

Andy says, “I am happy to take a day off when I think my body needs it and don’t feel compelled to stick to my training program no matter what. It’s not that I have become less competitive, if anything I’ve become more competitive and want more from my body but I have learnt to get the best from my body you really have to listen to what it’s telling you.

“Unfortunately the body’s messages are quite subtle and it takes experience to interpret them correctly. Here is a chance to learn from someone else’s mistakes.” Here Andy shares with us ten signs that you need to put the feet up…

1.) When you don’t feel like running

Even though I love running, sometimes I find every excuse I can not to go for a run. This is usually my body’s way of telling me to give it a rest for a day. I used to ignore this and drag myself out only for 10-20 minutes later wishing I had stayed home. Yes there is a time to push yourself out for a run when you don’t feel like it but sometimes you need to give your body a rest.If you find yourself deciding to clean the bathroom or fill out your tax return before your run probably best to take a day or two off.

2.) A pain that goes away during your run

When you have a small niggle, ache or pain that gradually disappears as you warm up it is a warning that something isn’t quite right. Don’t increase your mileage or intensity until this niggle disappears. This can often occur when you increase your mileage and it’s a sign your body is struggling to cope with the extra load on it. Give it time and it will usually adapt.

3.) A pain that is constant throughout a run

If the pain doesn’t go away as you warm up you will need to decrease your mileage before it develops into something more sinister. If after a week or so of decreasing mileage and intensity it hasn’t improved then seek professional advice before it worsens and you are forced to take time off.

4.) Thinking about food whilst you run?

When your blood sugar levels drop many people find themselves thinking about food , particularly sweet food. Your thoughts will become more and more preoccupied with food as your blood sugar level drops lower and lower. I have conjured up some amazing banquets of buns, sweets, lollies, soft drink etc during the later stages of a long run.

If you can ingest some carbohydrate into you ASAP you should be able to continue your run. If that’s not possible then head for home, it won’t be too long before you will start feeling nauseous, light-headed and dizzy and be forced to walk home.

5.) Legs feel tired, sluggish or sore

We all have days where the legs just don’t have their normal zip. If the legs are tired but you can maintain close to your normal pace then no need to modify your workout. If however you feel like you are working harder than usual but running slower or you simply just can’t get going at all then reduce the duration and intensity of the workout.

6.) Sore muscle on one side of the body but not the other

If a muscle in one leg is sore but not the other, it indicates either that the muscle is weak or is having to compensate for a weakness elsewhere. This can easily develop into an injury so be careful. Don’t increase the distance or intensity until the soreness has disappeared. If the muscle becomes tighter and tighter as your run progresses don’t try and run it out. Stop, walk home and apply the R.I.C.E principle. Running on it will only make it worse and mean you need to take more days off.

7.) Feel like you are coming down with a cold

Either skip the session or modify it to an easier session. Exercise will temporarily lower your immune system and the higher intensity the workout the bigger the drop. If you are fighting of a cold then the this is the last thing you want to do.

8.) Legs are screaming at you to slow down

This is one message you can ignore. If during a hard run both your left and right legs are telling you to slow down then do your best to ignore them and keep pushing. Most of us will crack mentally before we break physically from fatigue.

9.) Overwhelming fatigue

If everything is a struggle and you don’t have your usual energy levels for anything (not just running ) then it’s likely you are over-trained. A day off is normally not enough to recover from this level of fatigue. Schedule a very easy week and do some other activities aside from running to give your body a rest.

10.) A short sharp pain

A sharp pain is a big red warning sign to stop immediately and walk home. If you haven’t already injured yourself you are about to. Don’t ignore it. Continuing to run will only make it worse and delay your recovery time.

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Dan

I'm a mediocre runner who can bat above his average when I train hard. A man of extremes, I do enjoy everything life offers and consider it an absolute pleasure just to be able to put one foot in front of the other and let my mind wander somewhere different.