As a running coach, I have witnessed the dedication and drive that runners possess to achieve their goals. However, it's important to strike a balance between training intensity and recovery. Overtraining, a condition in which the body is pushed beyond its capacity to recover, can harm physical and mental well-being. This blog post will explore the harmful effects of overtraining in running, how to recognise its signs and symptoms, and strategies to prevent burnout.

 

Can You Overtrain in Running?

Absolutely. I have been guilty of it myself before! Overtraining can occur in any sport, including running. It happens when the cumulative demands of training exceed the body's ability to recover and adapt. While training is essential for improvement, pushing too hard without proper rest and recovery can lead to a state of chronic fatigue and impaired performance. The recovery makes you a faster runner, not the session.

 

What Does Overtraining in Running Feel Like?

 Overtraining can manifest differently in each individual, but common signs and symptoms include:

 

• Persistent Fatigue: Feeling constantly tired and lacking energy, even after ample rest, is a hallmark of overtraining. Performance may decline, and workouts that were once manageable may become increasingly challenging.

 

• Decreased Performance: Overtraining can lead to a decline in running performance, despite increased effort. Your pace may slow, and you may struggle to maintain previous levels of endurance or speed.

 

• Frequent Illness: Overtraining weakens the immune system, making athletes more susceptible to infections, colds, and other illnesses. If you find yourself falling ill frequently, it may be a sign that you are pushing your body beyond its limits.

 

• Mood Disturbances: Overtraining can contribute to mood swings, irritability, and a decreased sense of motivation or enjoyment in running. Psychological well-being often suffers when the body is physically overstressed.

 

How Do You Fix Overtraining in Running?

If you suspect you are overtraining, it's crucial to take action to restore balance and prevent further harm. Here are some strategies to address overtraining:

 

• Rest and Recovery: Prioritize rest and allow your body time to recover. Reduce training volume, intensity, or both, and incorporate rest days into your schedule. Listen to your body and give yourself permission to take adequate breaks.

 

• Nutrition and Hydration: Support your body's recovery by nourishing it with a balanced diet that includes sufficient calories, macronutrients, and micronutrients. Stay hydrated to optimise your body's ability to repair and replenish.

 

• Sleep: Quality sleep is essential for recovery. Aim for 7 to 9 hours of uninterrupted sleep each night to promote physical and mental rejuvenation.

 

• Gradual Progression: Avoid sudden increases in training volume or intensity. Gradually progress your workouts to allow your body to adapt and recover between sessions.

 

How Do I Know If I'm Overtraining?

Recognising the signs of overtraining is crucial to prevent further harm. Here are some indicators that you may be overtraining:

 

• Elevated Resting Heart Rate: Monitoring your resting heart rate (RHR) can provide insight into your body's stress levels. An elevated RHR that persists over time may indicate overtraining.

 

• Lack of Progress or Plateau: If you've hit a performance plateau despite consistent training, it may be a sign that you need to reassess your training approach and ensure you're allowing for adequate recovery.

 

• Chronic Muscle Soreness and Joint Pain: Experiencing persistent muscle soreness and joint pain, rather than the usual post-workout soreness, can be a sign of overtraining. Listen to your body and address any prolonged discomfort.

 

• Emotional and Mental Exhaustion: Overtraining can impact mental well-being, leading to feelings of irritability, depression, or lack of motivation. Pay attention to changes in your mood and emotions.

 

Preventing Overtraining:

 

Prevention is key to maintaining a healthy and sustainable running routine. Here are some tips to prevent overtraining:

• Follow a Structured Training Plan: Work with a knowledgeable running coach to develop a well-rounded training plan that balances intensity, duration, and recovery. 

• Incorporate Rest Days: Allow for regular rest days within your training schedule. These days are crucial for recovery and adaptation.

• Cross-Train and Vary Workouts: Incorporate cross-training activities and vary your workouts to minimize repetitive stress on your body and engage different muscle groups.

• Listen to Your Body: Pay attention to your body's signals. If you feel excessively fatigued, adjust your training accordingly. Rest and recovery are not signs of weakness but essential components of a successful training program.

 

Overtraining can have profound negative effects on runners, both physically and mentally. You can prevent burnout and achieve sustainable progress by understanding the signs and symptoms of overtraining, implementing appropriate recovery strategies, and prioritizing rest and balance in your training. Remember, running is a lifelong journey, and respecting your body's limits is essential for long-term success and enjoyment.

If you are looking to take your running to the next level, look no further! Mako Running is here to help you become the best athlete you can be! Whether it’s your first 5K or your 10th marathon, through our holistic training we can help you reach your full potential! Check out our services page to find out more about the fantastic services we offer!

Take care and happy running!