A Guide to Overtraining
In my running career there have been many moments when my body just isn’t able to show up and do the work. I go through times when my energy is incredibly low, my muscles are more sore than usual, and my performance isn’t where I expect it to be. The think between these things is overtraining syndrome.
Overtraining is a common problem with many elite athletes, but what if you aren’t an elite and don’t have a coach to notice the signs for you? Those of us who train hard but are what I call “amateur athletes” need to pay attention to the signs from our bodies to notice when we might be overtraining.
When you put your body under a lot of stress for an extended period of time and are not getting enough rest and recovery it will often result in overtraining. It is very common for an elite athlete to experience overtraining throughout their career but it can also affect non-professional athletes. What are some of the signs that you may be overtraining?
Running the same distance at the same paces
When you do not vary your training and pacing than you are constantly working the same muscles and stay within that narrow range
Not varying your training routine or adding in cross-training
Similar to running the same distance at the same pace, your training should include some strength or other cross-training to work all your muscles
Not prioritizing your recovery
Your body needs adequate rest to heal and adapt to varying training loads
Feeling fatigued past what is normal
If you are constantly tired and have very low energy throughout your day beyond what is normal
Legs feel heavy and tired constantly
When your body never fully gets to recover than that can leave you feeling weighed down and slow
Increased need for sleep
If you find yourself needing more than 8 hours of sleep a night and still wake up tired that is a sign your body is begging for some time off
Elevated heart rate
Overtraining can show up as a slightly elevated HR, checking your HR upon waking can be an indication of overtraining
Increase in injuries and overall soreness that takes longer to heal
When working too hard and not giving your body enough time to heal, than that can increase possibility of injury and any post-run soreness will stick around longer
If you are overtraining than you will not see the results you want from your training. It is that simple. Overtraining will not lead to gains in performance, it will do the exact opposite.
If you believe you are overtraining it is crucial to take the time to recover and allow your body to get the rest and recovery it needs. To recover from overtraining it is really so simple rest, relax, nourish your body, and get sleep. Give your body the time and space it needs to recover so that you can come back stronger and hit your goals.
References
https://www.runnersworld.com/uk/health/a765037/overtraining-spot-the-signs/
https://www.runtastic.com/blog/en/overtraining-symptoms-running/
https://marathonhandbook.com/overtraining/
