Burnout in young athletes: Are we doing everything we can?

As a teenager and young adult the end of season break from athletics was always an important part of my training year. Two weeks of complete rest normally coincided with the first few weeks of settling back into school or university, and was followed by a further two weeks of mild and varied exercise. I always looked forward to this phase of the year, but, after a week or two I was keen to get back into training. By the end of the four weeks I was ready, both physically and mentally, to get stuck into the hard winter miles again.

Even now I take a break at the end of the season, though various enforced breaks mean that the end of season isn't always a predictable period in September, sometimes falling much earlier, and some years a lot less needed than others. However, whether I feel like I need an off-season or not, this break in training is necessary, if just to mark the start of the next 12 month cycle, reflect on what went well or not so well in the previous 12, and set new goals for the season ahead. A finishing point for one season gives you a starting point for the next.

I have no doubt in my mind but that the annual break helped me remain mainly injury free over the years, and has allowed me to have a 'career' that has spanned 24 years, and counting. The value of the off-season is well supported by scientific and anecdotal evidence and is a fundamental component of any sound training programme.

It is therefor disappointing when I hear of 12 and 13 year old athletes who take no annual break from sport, or even have a day a week free from some form of physical activity. Yes, that's prepubescent boys and girls partaking in sport seven days a week, 52 weeks of the year, for as many years as their bodies (and minds) will put up with it. That, in my book, is child abuse.

Don't get me wrong, it's great to hear of young people participating in sport, trying multiple different sports, and not being afraid to partake in competition. But that shouldn't be at the expense of the fundamental principles of training. If an elite Kenyan athlete - who doesn't have school or university, or even making a living to worry about - can spend 4-6 weeks away from sport each year, then surely growing boys and girls can.

The great thing about athletics is that there are always things to train for. But that is also its downfall. I remember as a child how packed the annual calendar was, particularly since I competed in multi-events and cross country in addition to a range of events on the track and field programme both indoors and out. There was a competition on the programme almost every weekend, and even more once I became eligible to compete in junior competitions as well. When I was finally good enough to reach the national Community Games finals, the season end was extended to early September, with county cross country championships - races that I had to do to be eligible to compete in regional and national competitions - usually being held just 4 or 5 weeks later. The season was almost endless. Thankfully my coach was wise enough to know that the break was essential, no matter what the calendar said, and my ego was robust enough to take a sever beating when racing county championships more or less straight off a break.

Other sports are similar. Seasons have been extended to prevent athletes wandering off to other sports and not coming back. That's not to say that athletes don't do multiple sports - they just try to do 3 or 4 sports with overlapping seasons on top of each other, and with no consideration for the overall loading that their body is taking. But the physical components of sport, particularly in young individuals, are transferable. Training can, absolutely, be altered to take into account what an individual is doing in training elsewhere. If they are developing speed and endurance in another sport, then they just need to concentrate on the skills and technical aspects of that sport. This fear of loosing athletes to other sports or not having complete control over their participation in your sport is having undesired effects. Not only are they not coming back, not making the transition from talented juvenile to junior and senior competition, not being the next star athlete, they are being lost from sport altogether. The 'must-find-and-keep-the-next-superstar' attitude has to change because too many young athletes, each with the potential to be a useful sportsperson, are being resigned to the scrapheap long before they have the opportunity to fulfil their potential.

And that is not fair play.

Christmas Day: To Train or Not to Train

This seems to be an annual question: should you train on Christmas Day, when your rivals might be taking a day off, or should you sit back, relax, and enjoy the festivities.

The purpose of this post is not to tell you what you should do. I don't know your life, so it would be wrong for me to advise either way. Like everything to do with 'lifestyle' you've got to decide what works for you.

When I was a teenager, we looked forward to Christmas Day because it was the only day that we were sure would have a 'REST' next to it on our training programmes. There was usually even a few exclamation marks, reiterating the fact that we could have a guilt-free day off.

But as years passed by and running became a bigger part of my life, I realised that I no longer 'had' to take the day off. With Christmases devoid of little people and the associated excitement, we found that we needed something to fill the Santa-shaped void in our Christmas mornings. And so, for myself and my brother, the long Christmas morning run on the beach has become an important ritual.

Last year, due to a number of factors (and in the absence of my regular Christmas morning running partner), I even ended up doing a fartlek session on Christmas morning. Did I feel guilty for training hard on Christmas morning? Of course not! Why should I? Do I think that everyone should train hard on Christmas morning in the fear that if they don't, their rivals might be streaking ahead?  Absolutely not!

A much used quote at this time of the year is the one by double Olympic decathlon champion Daley Thompson who once said 'Train twice on Christmas day! Your competitors may only train once.' While I appreciate Thompson's sentiment, I don't believe that we all have to listen to him. Firstly, 99.99 percent of us are not Daley Thompson, nor will we ever be. Secondly, it's not that one day in the year that makes the difference - it's the other 364. And thirdly, it's no coincidence that a considerable number of athletes don't make it to the Olympic start line. In an effort to do more than their rivals, they forget the importance of rest and recovery and end up injured. This is, of course, the fine line that every top athlete walks along, and a balance that is difficult to strike, but 99.99 percent of athletes - serious or not - won't be affected by taking one afternoon off in the whole year. In fact, relaxing might just be what you need to improve your performance.

I love to run, and I don't see why I should deny myself a 10 miler on the nicest beach in the world on a day that has become all about over-indulgence. But I'm not everyone, and not everybody has access to the most beautiful beach in the world.  And so, I just have one piece of advice - if you do rest on Christmas Day, don't feel guilty; and if you train, enjoy it!

Merry Christmas.

Helping recovery from late training and competition

With more and more clubs struggling to get time in sports facilities, many athletes are face training, competition or matches late at night. I've known many swimming clubs have pool time 9-10pm (and then followed by a 7am morning session), and was recently expected to be on court for a match for 9.15. This provides an athlete with a few challenges- Motivation, fueling, and then recovery so that the athlete is able to train again efficiently the next day, especially if it is an early start.

So how can athletes best fit their preparation and recovery at this time at night in order to be able to train or compete at the best, and be able to recover quickly and effectively?

1) Be prepared- You will have a time table or schedule which will give you notice when these late sessions may be. Make sure you are aware of this, especially if its not frequent so you can get ready. Plan your day, and meals so that there is one less thing to think about.

2) Try to understand how long your body needs between a meal and training. Individuals will vary, but you should allow at least an hour between the meal and training time. If you know it will be an intense training session or match, try to have small snacks at regular intervals to top up energy levels. This would also apply to those who struggle to stomach meals before they have to train and compete, or those who suffer with nerves.

3) Be flexible with your meals. Perhaps have a larger, later lunch which is high in carbohydrate and then have smaller snacks closer to the game or training and after the match.

4) As its later, an athlete may struggle to replace their fluid needs before they go to bed. So athletes should try to ensure they start the match or training session hydrated as normal, paying more attention to taking fluid on board than they normally would. At the end of the match or training session, again attention should be paid to replacing fluid losses, taking a drink with them to bed that they can drink if they wake during the night.

5) Even though it is late, attention should be paid to a post recovery snack or meal. There may be little or no appetite, but in order to help recovery there should be something consumed immediately after which is high in carbohydrate to help restore carbohydrate used in exercise and a good source of protein to help muscle repair. This should be approximately 1g Carbohydrate per kg of body weight.

Some good choices for smaller recovery snacks before bedtime which are quick and easy:

• Healthy Breakfast Cereal and Milk 
• Milk and Banana
• Yoghurt and fresh fruit
• Wholegrain bread- as toast with jam. Or as a sandwich with a light filling
• Jacket Potato with filling- Tuna & Sweetcorn, Chicken, Baked Beans

The Break is Over

As I sit here aching from two days of training after nearly a month layoff, I decided I should take a rest day.  In the past few years I have only taken a couple of weeks fully off, with a couple of easy weeks, but this year, due to other events, it made sense to have a complete rest for four weeks. And I am noticing the difference as I try to get fit again.

As hoped, this has given me a new motivation to train and compete, and hopefully my body, like my mind, will soon be ready to do so.  As so many athletes are also preparing to step back into winter training, I thought I would give a few hints and tips to help ease back into it.

Before I start, lets remember that it is important to take a break from training and competition. It allows both your body and mind to recover, and allows athletes to re-focus. However, when you stop exercising completely you loose aerobic fitness, lungs loose elasticity, blood vessels shrink and blood volume decreases. You use oxygen less efficiently and your heart pumps less blood per beat, not only that but you will also have lost muscles strength. Therefore, when you go back to exercise, just like a car that has been parked in a garage for several years, your body needs to be warmed up before it is taken out for hard exercise. If an athlete was to return to the same types of workouts as they were doing before the break, then the athlete risks straining inspiratory and expiratory muscles but also joints and muscles can become more stressed and increase the risk of injury.

Below are some simple tips which will help reduce the problems faced when athletes return back to exercise:

• Have a plan - it’s easier to commit, especially when motivation drops, when you have a plan, and a plan can stop you from doing too much too quickly
• Set attainable goals - and ease back into training, build slowly and allow momentum to grow.
• Weight training (even if it’s just body weight) - this allows you to build strength and prevent injury. Functional exercises are great to start with. 
• Get training partners - help to maintain motivation especially when the cold nights are coming in.
• Stretch - improve recovery, help flexibility and prevent injury.
• Try something new - Those athletes who are used to running and cycling on the roads could be encouraged to try cross country running or mountain biking to help gain fitness in a different environment, one which will  help challenge the core muscles too.
• Keep warm - whilst out training and when you finish training remember you will cool down fast too.  Remember to take layers to keep warm once training is finished.
• Stay Hydrated - Even during the winter and in the colder months you need to stay hydrated and remember to drink even when you may not feel thirsty. 
• Plymometrics - Be aware of explosive movements. When cold these movements pose a greater risk of injury.  Always remember to warm up properly.