A lot of factors play a part in runners feeling stressed, burnt out and tired.
Luke Adams of LCA Health & Fitness looks at the different factors that cause us to be stressed out and how to go about making the changes that are needed to get you back on the right track.
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Luke Adams of LCA Health & Fitness looks at the different factors that cause us to be stressed out and how to go about making the changes that are needed to get you back on the right track.
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Rest and Recovery are VITALLY important in achieving your health and fitness goals and are commonly overlooked in most people’s training plan and lifestyle.
It’s important to get adequate rest and recovery for the following reasons…
To maintain Good Energy Levels
To Reduce Stress Levels
During times of stress, the hormone Cortisol is produced by the Adrenal Glands to provide you with energy. This energy comes from glycogen, amino acids and fatty acids which are converted from the muscles and liver. This explains the sudden energy you get when you feel under threat, such as being chased by a dog or when you get angry at something/someone. Your heart rate increases, your breathing rate increases, you may sweat etc.
This same response occurs every time you come under stress from any of the following:
All of these stressors can add up on a daily basis and over a longer period of time can cause you to become more stressed and place a big demand on your adrenal glands (by producing more cortisol more often). Once your adrenal glands become overworked, they are unable to produce more cortisol which results in less energy. This means you can get into an endless cycle of feeling run down, stressed out and constantly fatigued.
REDUCED CORTISOL OUTPUT = REDUCED ENERGY LEVELS = MORE STRESS
How can you stop this cycle?
Here’s some tips that I would recommend….
It’s important to get adequate rest and recovery for the following reasons…
To maintain Good Energy Levels
To Reduce Stress Levels
During times of stress, the hormone Cortisol is produced by the Adrenal Glands to provide you with energy. This energy comes from glycogen, amino acids and fatty acids which are converted from the muscles and liver. This explains the sudden energy you get when you feel under threat, such as being chased by a dog or when you get angry at something/someone. Your heart rate increases, your breathing rate increases, you may sweat etc.
This same response occurs every time you come under stress from any of the following:
- Your Training
- Stress at work
- Relationships
- Poor diet
- Road Rage
- Financial Difficulties
All of these stressors can add up on a daily basis and over a longer period of time can cause you to become more stressed and place a big demand on your adrenal glands (by producing more cortisol more often). Once your adrenal glands become overworked, they are unable to produce more cortisol which results in less energy. This means you can get into an endless cycle of feeling run down, stressed out and constantly fatigued.
REDUCED CORTISOL OUTPUT = REDUCED ENERGY LEVELS = MORE STRESS
How can you stop this cycle?
Here’s some tips that I would recommend….
- Sleep – at least 8 hours of quality sleep in a dark room, preferably before 10.30pm
- A hot bath or Sauna – there’s nothing better than relaxing in a hot bubble bath/sauna after training!
- Taking a break from training now and again – switch off from your training and enjoy yourself. Try something new for a few days/weeks. You’re likely to come back more motivated, with clearer goals of what you want to achieve.
- Eating plenty of good nutritious foods – reduce your intake of sugar, processed foods, and caffeine
- If you’re doing endless training at the gym, change this for shorter workouts that combine exercises that use lots of muscles in one movement. Squats, Burpees and Press Ups would be a good start.
- Drinking more water
- Meditation or Yoga.
- Go for a walk/light jog in the fresh air
Better Health = Better Performance