Recognizing Overtraining in Running
For many people, running is their daily hobby and provides them the outlet they need to disconnect from our busy lives. However, pushing your body too hard without adequate rest and recovery can lead to overtraining; a condition with potentially serious consequences. Let’s explore the signs of overtraining in running and understand the importance of tuning in to your body's signals to maintain a healthy balance.
Understanding Overtraining:
Overtraining occurs when the body is subjected to excessive stress and workload, surpassing its ability to recover adequately (enter our Garmin or Coros watches mocking us for our low recovery percentage). In running, this often results from a combination of intense workouts, high mileage, and insufficient rest periods. While pushing your limits can yield improvements, overtraining can lead to diminishing returns and increased risk of injury.
Signs of Overtraining:
Persistent Fatigue: Feeling constantly drained, even after rest days, may indicate overtraining. If energy levels are consistently low and workouts feel more exhausting than invigorating, it's a sign to reassess your training load.
Decreased Performance: Overtraining often leads to a decline in running performance despite continued effort. If your times plateau or worsen, or if maintaining your usual pace becomes a struggle, it's a red flag that you may be overdoing it.
Increased Resting Heart Rate: An elevated resting heart rate can be a marker of overtraining. Monitoring changes in resting heart rate can provide valuable insights into your body's recovery status and training load.
Persistent Muscle Soreness or Injury: While some soreness is normal, persistent or recurrent muscle soreness, along with an increased frequency of injuries like shin splints or stress fractures, may indicate overtraining.
Mood Changes and Irritability: Overtraining can affect mental and emotional well-being, leading to mood swings, irritability, and even anxiety or depression. If you notice changes in mood or motivation, it's a sign to reevaluate your training approach.
Preventing Overtraining:
Listen to Your Body: Pay attention to how your body feels during and after runs. If you're experiencing signs of overtraining, prioritize rest and recovery.
Incorporate Rest Days: Schedule regular rest days to allow your body to recover and rebuild. Remember that rest is crucial for performance and injury prevention.
Gradually Increase Mileage and Intensity: Avoid sudden spikes in mileage or intensity. Instead, gradually progress your training to allow your body time to adapt and help prevent injuries. The main variables I tell athletes to adjust are their volume, frequency, intensity, and/or duration of runs.
Cross-Train: Incorporate activities like swimming, cycling, or hiking to reduce the risk of overuse injuries and add variety to your routine. It is also important to have a consistent strength training routine to stay injury free!
Prioritize Sleep and Nutrition: Ensure you're getting enough sleep and fueling your body with nutritious foods to support recovery and performance.
Overtraining in running can derail progress and lead to burnout. It can be difficult to have to adjust your running program or routine, but it is important to do so if your body is giving you these signs! By tuning in to your body's signals, recognizing the signs of overtraining, and prioritizing rest and recovery, you can strike a balance that allows for sustainable progress and enjoyment of the sport. If you are struggling with an injury you think might be related to your running training or are having difficulty finding a plan that works for your body, schedule a run analysis today to learn how to properly recover and reach your goals!
Written by Dr. Olivia Covin
