Am I going "up to my eyebrows" for miles?

These days we have been reading articles related to sports health and some of them, like this one from Sporting LifeIt caught our attention and we want to share it with you.

The article talks about the fact that there are people who start to correr and what are they going increasing kilometers  a week and training sessions without really knowing if they are doing the right thing.

We leave you some of the recommendations That they gave for you to analyze if you are doing well or if you are passing.

If you're beginner runner you must run three days a week and not exceed five even if you train for the marathon.

To avoid problems, follow the 10% law. Do not do more than 10% more km a week compared to the previous one.

If you have run 20 km one week, no more than 22 the next. Your heart adapts quickly, but your muscles, ligaments, tendons and bones need more time. If you want to give yourself more "cane", instead of doing more kilometers of running, swim, ride a bike, skate or do weight training.

If you are a intermediate / advanced level runner and you think you are overtrained, take this test: stand up abruptly. If you have 20 beats more than when you are sitting, is an indication that your "engine" is touched.

Other clues to overtraining are: rapid weight loss, poor appetite, disinterest in sex, delayed menstruation and recovery of heart rate slow after the effort of a competition, an intense shoot or between series (if you have 170 or more of maximum, at least you must recover 25 beats in a minute and if you have less than 170 bpm, you have to lower more than 30 beats) .

The first days of running They are difficult, but then running produces such a "hook" that the risk is not that you stop but in the excess that can lead to injuries such as tendonitis, plantar fasciitis, iliotibial band syndrome, etc.

If you are interested in this topic, we recommend you read the following article on our blog Eight warning symptoms of a body tired from overtraining