over training

Question
HI.
I have been a very keen runner for a number of years but took a year off because of depression and health problems. About 4 months ago i stared training again and felt really good.. I started off slow and each week increased my intensity, still feeling good my training gradually went from twice a week to 6 to 7 times a week. I dont really have a training routine i just do what i feel like doing at the time. last week i done 12k runs three days in a row next day 90mins football ( soccer to you lol )then 60mins arms and abs and last day 16k run...Today after my day off i went for my usual run and didnt feel right at all muscle aches, and the most bothersome breathlessness. Whats the symptoms of over training ? how can i avoid this happening again? and is there a unwritten rule you have to take a week off every now and then or is 6 to 7 days a week too much anyway???? thanks for you time and hope you can help... Oh im 27 years old ( might help )

Answer
Great question Neil. Yes, you should take a week off here and there. If you're body says it doesn't want to run you probably shouldn't run.  You've done a great job getting in shape.  Definitely take a week off (or at least 5 days) and then your first day back start slow and then if you feel good when you're full gear again you'll know you just needed a little time off.  Further, that feeling is sometimes a sign you're getting sick. If you feel like you shouldn't run then don't that day.  People will push through it and then it makes them sicker when all of the symptoms hit.  One day or one week will never make a negative difference in the long run, but can be detrimental if you don't take a little time off every so often.