Aibu to think it is possible for teenagers to over exercise

[Dadistired1]

My dss is very sporty, he is particular good at/enjoys long distance running. He exercises nearly every day except Sunday, he usually runs between 8km and 10km a day.

He runs at the gym or in the park, he used to run around the same distance but 3 times a week. I am worried that it is possible he could be over exercising and it not being good for his body putting so much strain from running.

He's not got joint pain or injury just is very exhausted in the evening and can not spend time with the family as he goes straight to shower then bed.

I understand why he is training so hard because he wants to do well in the upcoming 10km race run he is doing

[Dadistired1]

Sorry posted too soon.

But do any runners/former runners think he is doing to much. I was a geek in high school so I have no idea how much runners/athletes are meant to run.

[NerrSnerr]

How old is he? Is he a member of an athletics club? If not, it might be good for him to join and get some proper coaching.

[backwardpossom]

Rest days are an essential part of training, as it gives your muscles the chance to repair themselves. It is definitely possible to overtrain.

[Dadistired1]

He is not a member of an athletics club. He runs for his secondary school and is coached by the cross country teacher.

He has to do his own training.

[vulgarbunting]

My view of fitness is that it's not too much if you give yourself 1 or 2 rest days a week. From the amount you say he exercises it doesn't sound like too much. The distance isn't long, plenty of people run further than that in a week and train harder.

However if he is as shattered as you say it doesn't sound great. Are you sure he is that tired? That does sound odd, and sounds like he needs more rest. I don't think you mentioned his age?

Also, with that level of exercise I would want to make sure his nutrition strategy is good. Is he eating enough starchy carbs?

[Senpai]

Yes, he can over exercise, whether he is or not I don't know. If he's over exerting himself and constantly tired, yes he may be over doing it. You're suppose to have off days. 8-10km every day seems a bit intense.

But if he's training, might as well let him. Then see if you can get him to slow down after the race.

[lastqueenofscotland]

I'm a "experienced" runner (marathon distance normally) cannot stress enough the importance of 1 rest day a week and one lower milage week in every four.

You need time for your body to catch up with what you are doing and if you are running the same distance over and over again without interval/ strength/ hill training that's probably not gaining anything (us running bores would call it junk milage) it's just pounding joints.

Tbf 8-10k a day isn't that far but there is a risk of overuse injuries like shin splints or stress fractures.

[whatdoIget]

If he's training for 10k he doesn't need to actually run 10k each time he trains!! He should be doing shorter sessions called intervals and also rest days

[arethereanyleftatall]

That doesn't sound that much tbh. I guess that's taking him what 45min per day ish. Teenage swimmers and gymnasts who want to do well will be putting in 4 hours per day.

[mudandmayhem01]

How old is he? I am a runner who has a coach. My coach also coaches a young lad who is now an under 23 national championship. He constantly goes on about the danger to young athletes of overdoing distance and over racing at a young age. Young athletes need to focus on speed and strength, endurance will come later. Get him to join a decent athletics club and he will doing intervals on the track and drills, not 10 k runs. The only young athletes who can get away with masses of endurance training are swimmers because of the non weight bearing nature of the sport and the faster recovery times.

[lastqueenofscotland]

Also instead of "just going running" he'd be better off getting a plan with 4 runs a week in it, a long, a short, a speed session and a hill session. He'll get more improvement out of that than going for a daily 5 mile run.

The best runner in my club (2.45 marathon runner) only runs 2 times a week! 3 if he's racing. Swears by it.

[lastqueenofscotland]

And cause if impact etc you simply can't compare running to swimming!!

[lljkk]

What LQofScotl said, he needs to train smart as well as hard.

[Dadistired1]

Thanks for all you replies.

[sleepwhenidie]

I don't think 45-60 minutes of exercise a day sounds like too much for a teenager, but he shouldn't be exhausted by it, like Vulgar I would be looking at his diet to ensure that is good enough. What does he eat? Also, are you sure he is tired and not either doing the uncommunicative teenage thing a bit, or perhaps is there something else going on that is nothing to do with running or you - how is his social life etc for example, does he have friends, other interests and things he enjoys doing?

[goblinhat]

I think my DD sometimes over exercises.

She is 15, and has 18 hours of dance class outside school, plus two hours of PE at school.

In the run up to a dance show or exam there can be an extra 5 hours dance on top. I can visibly see her becoming exhausted, and often becomes ill with a cold or throat infection at the end of a gruelling few weeks.
Her diet is brilliant btw.

[sleepwhenidie]

That's definitely a lot more than the OP is describing though goblin?

[sleepwhenidie]

It's probably worth reminding these teenagers (or anyone who seems to be training too much) that it isn't the actual training that makes them stronger/fitter/faster but the recovery period afterwards. The training is breaking down the body to an extent, the recovery rebuilds it better, which is why it is a crucial element they have to be sure to include. If they are sleeping badly, getting ill a lot, feeling cold then these are signs of overtraining and they need to build in more rest periods.

[Spartans]

Yes you can over train. My sporty dd got oshgood schlatters (pretty sure that's spelt wrong...I can't even say it) in both her knees and had to take 1 year out. Simply from over training.

He needs rest days as much as training. I train 6 days a week and go for a long walk on my rest days. But I will also take a week off if I feel run down. Rest days don't have to be days where you stay in bed all day. Just taking it eaiser.

I work on the fitness industry (food side) and I see people crash and burn all the time because they just don't rest.

[sleepwhenidie]

Agreed Spartans - I also think running every day isn't great for joints at any age, IMHO its best to alternate running days with weight training/yoga/swimming which is lower impact and will all improve running performance and/or reduce risk of injury too.

[Spartans]

Sorry just to agree with the others, his food is extremely important. It could be one f the reasons he is so tired

[ivykaty44]

As others have said he may be young for endurance, there are limits on the distance covered by youths as to not put them in any danger.

It would be best if an athletics club or running coach was used - a coach that specialises in youth training, as it is different from adult.

Is there a way you can get your DSS to a club or a training coach for advise?