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From Fellrnr.com, Running tips
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* Because there is no clear diagnostic for [[Overtraining Syndrome]], it is difficult to determine when recovery has occurred. One metric that should be focused on should be [[Mood State]] and enthusiasm for training.
* A reduction in training load is required, and this often needs to be a dramatic reduction. While complete rest may be warranted, this could be counterproductive<ref name="OTPhysioReview"/>. Given the importance of [[Training Monotony]], it seems reasonable to include greater periods of recovery. Rather than complete rest, I would recommend light training every other day, alternating with complete rest. The light training should be limited in duration, and should only be as much as is enjoyable.
* Rest time should be more than simply not training. Instead, some of the time freed up due to the reduction in training load should be dedicated to focused relaxation, such as gentle yoga[[Yoga]], meditation or times of prayer.* [[Massage ]] is beneficial<ref name="OTPhysioReview"/>, and this may help in several ways. [[Massage ]] can help with physical recovery from training stress, it can provide relaxation, and the human contact can help psychologically.
* Using [[Cryotherapy - Ice for Healing|Ice]]<ref name="OTPhysioReview"/> can help with physical recovery.
* Depending on the severity of the [[Overtraining Syndrome]], I would suggest counseling.
* Extra [[Zeo Sleep Monitor|sleep]]<ref name="OTPhysioReview"/> is likely to be required for recovery.* Diet is an important part of recovery. The correct calorie balance and a diet with a balanced ratio of carbohydrates/[[Protein|protein]]/fat is highly recommended<ref name="OTPhysioReview"/>. The change in training load requires that the diet is carefully evaluated.
** Vitamins C<ref name="OTPhysioReview"/> is probably one of the most important supplements to support adrenal functioning<ref name="OTAdrenal"/>. It is essential for the synthesis of steroid hormones by the adrenal gland.
** Vitamins B6 is a cofactor for various enzyme reactions in the adrenal gland<ref name="OTAdrenal"/>. Other B vitamins<ref name="OTPhysioReview"/> are also recommended.
** Calcium and magnesium are both important nutrients<ref name="OTPhysioReview"/>. Calcium is generally believed to calm the nervous system which is why a glass of warm milk is often suggested at bedtime. Most people get plenty of calcium through dairy products, but if you avoid dairy then you may want to seek some form of calcium supplementation. [[Magnesium ]] deficiency is far more common<ref name="OTMagDef"/>, especially amongst runners<ref name="OTMagDefRun"/> and is not only critical for bone health, but is also used in many enzymes in the body, including adrenal functions<ref name="OTAdrenal"/>.
** Zinc may be benefitical<ref name="OTPhysioReview"/> and is important for immune system functioning.
** Ginger may<ref name="OTAdrenal"/> help normalize blood pressure and [[Heart Rate|heart rate]], improve digestion, and modulate cortisone levels. The evidence to support ginger is limited but if you like the taste, there appear to be few downsides. I enjoy ginger in a hot chocolate for instance.
** Choline has been suggested<ref name="OTDepression"/> and choline is a precursor for the neurotransmitter acetylcholine which has been shown to be depleted by running.
** I believe that ensuring a high intake of [[Omega 3]] is wise.
