Right before my pelvic injury, I was doing lots of cross training. My treadmill has a 2-mile Army Fitness Test where you run as fast as you can for 2 miles and then it gives you a score out of 100.
Being competitive by nature, and also having past experience with short distance races, I jumped at the chance to do an Army Fitness Test. It was all the motivation I needed.
I was also commuting into Toronto everyday for work and was pressed for time in the mornings. A quick, breathless two miles seemed like the perfect compromise on certain mornings when I was pressed for time.
I ran 3 Army Fitness tests before my injury (two in late December one in January)
Army test #1, Army test #2, Army test #3
When someone tells me to run 2 miles as fast as I can, I take it very seriously. I pushed myself hard. If only I had known how hard speed work like this can be on the body. Because I had never been injured before, and I was a beginner, I was a bit ignorant to it all.
On top of this intense training, I was also doing the 30-Day Shred and I had also just introduced yoga into my life. I was trying to do everything all at once!
For those of you who have done the 30-Day Shred, you know how hard the plyometrics moves can be on your body. There are tons of jumping squats and lunges, and I was frequently sore after each Shred.
I have also been documenting my daily training since about December 2008. This is what the week prior to my injury looked like:
Monday Jan. 5, 2009: 2 mile Army Fitness test + 1 mile easy run
Tuesday Jan. 6, 2009: Cross-training: Jillian Michaels 30-day shred, Level 2, 7.5 lb weights
Wednesday Jan. 7, 2009: 4 mile tempo run (1 m 6.0 mph, 2 m 7.0 mph, 1 m 6.0)
Thursday Jan. 8, 2009: OFF
Friday Jan. 9, 2009: 5 mile easy run (1 m 6.0 mph; 4 miles 6.5 mph) + 30-40 mins. yoga
Saturday Jan. 10, 2009: Cross-training: 30-Day Shred (Level 1) + 50 mins. yoga
Sunday Jan. 11, 2009: 8 mile long run, 6.0 mph, incline 2% (Pelvic area was sore after this run)
Monday Jan. 12, 2009: Cross-Training: 15 mins. Yoga (I think I further aggravated my pelvic area with strenuous yoga moves)
Tuesday Jan. 13, 2009: 3 mile tempo run (6.5-7.0 mph, incline 3%) [Note: I ran these 3 miles when my pelvic area was already sore! Bad, bad idea. Don’t do this!]
So as you can see, it is not too surprising that I got injured!
After Jan 13th’s run, I didn’t do one ounce of exercise- not a lick- for 2 months. That is how bad my injury was. I wanted to make sure that I didn’t cause my pelvic muscle pull to worsen or cause myself a stress fracture. Caitlin called me ‘A physiotherapist’s dream patient’, referring to how well I stayed off exercise during my injury.
In all honesty, my injury scared the crap out of me. I had never been injured before and always assumed that more equaled better. The more I run, the more fit I will be. The more I can bend in yoga, the better it will work. The more frequently I do the 30-Day Shred, the more toned I will be.
However, just like I am learning from blogging, quality trumps quantity any day. The more exercise I did, the more vulnerable my body actually became.
Last winter, all of the blogs were buzzing with 30-Day Shred and yoga. I think I got caught up in the excitement. I wanted to do the Shred, I wanted to do yoga, and I wanted to run a marathon. Instead of approaching all three with a sane and moderate game plan, I attacked each one with all that I could give. Why do 15 minutes of yoga when I got do 60 minutes? Why do the Shred once a week when I could do it 3-4? It is a dangerous trap to fall into.
My injury taught me many lessons. One of which was that exercise is best approached in a slow and steady manner. Had I not dived into the Shred and yoga with such intensity, I probably would still be doing it right now. But I stopped because it was overwhelming.
I have also learned to be patient. Rome wasn’t built in a day (cliché, I know) and we shouldn’t expect our own bodies to transform over night. Doing 20 minutes of yoga each week over 1 year is much better than doing it for 3 hours a week for 1 month.
Whenever I hear that voice inside my head telling me I’m not doing enough, I tell it where to go. ;)
Some tips on avoiding over-training:
1) Redefine superwoman
- As women, we don’t need to do it all. Something will give, eventually. Whether that be an injury or physical/mental burn out. Being a superwoman does not mean you have to do everything. I’m super, you’re super, and we’re women. Capiche?
2) Be A Good Listener
- When your body cries out in pain, give it rest. No ifs or buts about it.
3) Be true to you
- Try not to fall into the comparison trap, online or offline. Do what works for you and you only. If you hate running, pilates, or zumba, don’t do it. And let go of that guilt while you are at it.
4) Tackle one thing at a time
- Since I have been training for my half marathon (on Sept 27th), I have realized that my training doesn’t leave me much time for other fitness goals. And that is ok! One thing at a time done well, is much better than several things done with an empty tank.
~~~~~~~
Do you ever get caught up in over-training and the mentality that you need to do more and more?
Has over-training ever resulted in an injury for you? What did you change as a result?
Do you feel pressure to ‘do it all’?

You can do anything, but not everything.
—David Allen
This is a great post! I often don’t START exercising regularly because I think I’ll have to do so much (yoga and the shred and running) all at once if I want to see any difference in my body and I get discouraged and don’t do any of it. But it’s true what you say, 20 minutes of yoga is easier (physically and mentally) than 60, and better I do 20 mins a week than to plan and never do 60 minutes 3 or 4 times a week.
The pressure to do it all is high in my life as a personal trainer. For example yesterday I ran 14 miles due to training for a marathon, but I also had to teach a BOSU boot camp class as part of my job. Avoiding overtraining is a constant challenge in my life.
I had just started with my trainer when I injured my foot running (still not sure if it was plantar fascitis (or however you spell it!) or whether I bruised it running on uneven brick). I insisted it was fine (even though it hurt like crazy just to walk on it) and was all set to do a 5K – until I was walking to the subway to go to the race and realized how upset my trainer would be if she knew what I was doing (not to mention my husband, former cross country runner in h.s) so I stopped, turned around, went home, called her freaking out. She reinforced the idea that it was OK for me to take some time out and insisted on no running for two weeks, massage every night etc. Two weeks later I was much better and haven’t had any problems since. Before I started with her I didn’t want to rest and felt guilty if I didn’t work out in some form. Now I appreciate the benefits of a rest day and also stretching (which I know you have mentioned numerous times) and how I have actually improved because of those things.
Great topic to post on!
I am a classic Type A personality and a perfectionist, so I always feel pressured to do everything – to be everything to everybody. Up until 12 weeks ago, I was working out 7 days a week – 4 day of high impact aerobics classes, 3 days of regular cardio workouts (i.e. elliptical trainer) and lifting 4 days a week. I was quickly headed to a burnout and/or serious injury. And then I discovered I was pregnant. Suddenly I did not have the energy to keep up my training schedule, and my doctor told me that I was doing too much and could put my pregnancy in jeporady.
Now I workout 4 times a week, under my doc’s supervision. I feel great! I am taking care of my body which in turn is growing a happy, healthy baby. I am glad that I learned the lesson about balance now, before baby arrives, so that after he/she is here I will have a better understanding of how to balance the needs of my family with my own.
Congrats!
Wonderful post, Ange! I especially like the tip about listening to your body. This is so important. I over did it this weekend, and usaully don’t take a rest day on Mondays, but my body was telling me not to work out, so I didn’t :) In the past, I’ve definitely been a victim of over-training, but the blog world has helped point out that rest is SO important for your body.
i love everything about this post. it’s such an important point to stress. i used to try to be perfect in exercise (well, in everything) – and i have a nagging injury because of it. but the result is that i’ve learned to hold back, listen to my body first, and do only the amount of exercise that feels right. sometimes that can be difficult when i read blogs where everyone seems to be running half and full marathons, but treating our bodies well means something different for everyone.
also your last sentence couldn’t be more true, no matter which aspect of life you’re talking about. i’d rather have one incredible accomplishment than 15 that are half-hearted. wise words, angela!
I’m going through this right now, actually!
Like you, I wanted to “join in” on the 30 day Shred Challenges that I saw everywhere, and started doing it 3-4 days/week. I was also training for a 1/2 marathon and doing yoga 1-2 times a week. Well, my knee didn’t like this too much and I’ve been struggling for 3 months trying to get it “back.” Lesson learned!
As much as we hear it, we DO need to listen to our bodies. I hear people say that, yet see them run through injuries. Or force themselves through a workout “just because.” I’ve definitely learned that I’m not Superwoman, and when I get back I plan to do it SLOWLY and truly listen this time! :-)
I burnt myself out last winter with all the 30 Day and Yoga buzz too.
I have gotten an overuse injury and it really sucked. Now I swear by rest days. I learned my lesson! Rest Days are vital.
They really are KEY…I have been taking about 3 a week and never felt better!
Thank you for this post! It is well written and very informative. I’m not going to lie – it scares me to see how many injuries the fitness bloggers have sustained – whether its knee pain, hip injuries, IT band issues, and so forth. Sometimes it makes me wonder if I should push myself at all.
I love this post, I am so guilty of this. Trying to lose weight and get fit and healthy I am always pushing myself so hard to get there and it’s really hard to put the breaks on a little and pace myself. I love that quote at the end! xx
I’ve gotten lucky in the past with my over-training, super woman complex…I haven’t ever OFFICIALLY injured myself.
I have, however, definitely burned myself out. I was running 50+ miles a week, at one point, and doing some serious weight training as well. No need…no need…
I just stumbled across this ad. I’ve never done it before but it looks like it could be a great idea for time-crunched women. At least worth a look, perhaps….http://www.amazon.com/Womens-Health-Total-Workout-Ten/dp/B000SM6FK4
Let me know if you get it, have heard anything about it, etc. I love Womens Health Mag. :)
-Kerri from Enzymatic Therapy
i overtrained too!! i used to hop on the elliptical until it said i had burned 1000+ calories (even if i knew it wasn’t accurate) and then weight train for 45 mins and to end my workout i would run 5k in less than 25 minutes. I did that routine several times in a week, needless to say i was TIRED by the end of the week!
PS. you should try stuffing avocados!!!!! they turn out great! cut the in half and then stuff them with; little cubes of pineapple, 1 tbsp yogurt, any veggies you like, etc
This is a great post! You really need to listen to your body. I know from injuries — ran too hard in high school and developed bursitis in my hip that I still have today! Not good, now I know when to stop and when to push myself.
Angela – I LOVED this post! (I know I say that about every single one of your posts, but it’s true!). I totally used to have this. If I set out to do a 5 miler, I’d end up doing a 10, if I set out for an easy run, I’d end up going an hour. Finally I reached a point where I TOTALLY burned out and was able to find that balance that’s so important. Once I cut down I found my body was recovering much faster and was feeling so much better all around :)
I don’t tink there’s anything wrong with going a little longer once in a while, but it’s when it starts to become constant that it’s a problem…
Anyway – loved your moral that quality trumps quantity. That applies to ALL things and couldn’t be more true! :)
Angela,
This is a fantastic post…this is a great example of the quality posts you provide when you give yourself the time to do it.
I also found myself in manic phase not too long ago that ended up with an injury.
However, the injury was not physical, it was mental.
After I graduated from University, I started working out HARD for about five months, going to the gym for many hours everyday. I considered “rest days” for the weak. The gym I worked out at even offered me a job as a personal trainer! (My degree is in Psychology!)
Then suddenly, I got so tired. At first it was a physical fatigue, but after I had taken a couple weeks off and the physical fatigue had worn off, I was still sick and tired emotionally of pushing so hard.
The thought of sticking to any intense workout schedule again just made my heart sink.
It took me a long time to be able to do any extra exercise again.
That was almost two years ago and I still feel the same way. I ride my bike everyday instead of taking the subway, I walk everywhere, and I do yoga whenever I feel like my body needs it, but I don’t think I’ll ever be a “gym bunny” again. The tought actually scares me! I feel like it’s an addiction I can be prone to attracting, so I have to stay away from it, much like an alcoholic has to stay away from alcohol.
I know I burned out big time back then…If I had gone slower maybe things would have progressed differently. However, I like my lifestyle now and I feel great about my body, and my mental state is tons better and more peaceful.
Anyway, that was a long story!
Thanks again for the post, it was a good opportunity for me to reflect on my recovery :)
Take care,
Alex
Thank you for sharing your story!
This post was fabulous and exactly what I needed right now. Lately I’ve been really burnt out from work, studying for the LSATs, and training for this Saturday’s half marathon. Exercise used to be a great stress reliever for me, yet now I find myself wanting to skip my runs more and more. Yet instead of listening to my body, I’ve been pushing through that exhaustion and making myself go all out anyways. Your post reminded me that, like so many other things in life, quality trumps quantity, and when my body is screaming at me to relax, I need to listen to it. Thanks, Angela!
i had a bad stress fracture last fall (training for a marathon) and was on crutches for 5 weeks, it was awful. i’ve learned my lesson. and your treadmill incline workouts have inspired me. my legs are feeling a little ‘off’ after two really hard runs last week, so i decided to do 20 minutes on the treadmill (9% incline at a 4.5 speed) and MAN did that kick my butt. HAHA! but i liked it and my legs don’t feel so shredded up!
Treadmill hill workouts have been my saving grace!
Hello Angela,
Great post, coming at the right moment for me. Thanks for this!
Great post Angela!
This is something I have thought a lot about lately. Like you, for a long time I always assumed more is better when it comes to working-out. Recently I had been spending over an hour at the gym most days pushing myself as hard as I could. By the time I’d get into work each morning I’d feel like crap! I thought something might be wrong with me, like I needed to see a Doctor. What I needed to do is listen to my body and work-out less! I have modified my routine quite significantly the past few weeks, 3 mile runs or long walks is all I’m doing now and I feel SO MUCH BETTER! May not be for everyone, but it’s working for me.
Thanks for bringing this topic up :O)
I don’t think I over-train, and that’s my problem. I always think I “under-train”, and I have to workout more, every day, for at least an hour. I know that’s bad, and I’m trying to change that point of view. But I so want to be skinny, have great legs, and I’m constantly afraid that I’ll gain weight. I won’t admit to myself that my legs are nice (as much as they could be, I’m not a model after all), or that my gluteus maximus got better these past few months.
I hate that. I am afraid of gaining weight, fat, afraid that I’ll look ugly…..
I wish I could stop that and enjoy my exercises and my food without feeling guilty.