Overtraining is a condition that occurs when the body is subjected to excessive or intense physical training without adequate rest and recovery. In runners, overtraining can lead to a range of physical, emotional, and behavioral symptoms that can hinder performance and overall well-being.

This article explores the symptoms and description of overtraining in runners and provides insights on how to manage and prevent this condition effectively.

WHEN IS IT OVERTRAINING?

Let me tell you what happens to your muscles during the training itself: during strength training, muscle fibers are torn. This is a completely normal process and micro injuries are formed. In normal recovery, these same areas of muscle fibers then grow – improve. They become more durable, stronger, more shaped.

When the training was too hard or even too long, and even if you repeated or applied it too often in the week, the muscle fibers are torn a second time … the trauma is intensified and the recovery time is not enough. As a result: instead of growing, muscles weaken. They become “flatter”, not as well hydrated and fresh. The adrenal gland synthesizes (forms) the hormone cortisol, which is released during this overtraining . 

This not only hinders muscle recovery, but also blocks fat burning, stops protein synthesis and lowers recovery levels in the body. But don’t confuse overtraining with muscle fatigue ! Muscle fatigue is a consequence of overtraining.

ALL THIS IS BAD AND HARMFUL FOR YOU!

With chronic “abuse” of training, it is possible to develop the condition “overtraining syndrome”, which manifests itself with physical, emotional and behavioral symptoms. The stress to which the body is subjected during intense training leads to an accelerated heart rate, increased blood pressure, dehydration, rapid breathing, loss of oxygen, etc. 

In order to maintain the balance of homeostasis processes, the body needs a complete rest, which it lacks when overtraining.

MISTAKES THAT LEAD TO OVERTRAINING

Factors	Description
Overloading a specific muscle group during workouts	Excessive focus on one muscle group with intense or excessive training, leading to overuse and potential injury
Performing exercises in the wrong sequence or with incorrect form	Incorrect exercise order or improper technique can strain muscles and joints, increasing the risk of overtraining
Lack of adequate sleep	Insufficient rest and sleep hinder muscle recovery and repair processes, affecting overall performance
Emotional stress	Mental stress and emotional strain can impact physical well-being, hormone levels, and recovery abilities
Poor diet	Inadequate nutrition can result in low energy levels, muscle fatigue, and impaired recovery after workouts
Alcohol abuse	Excessive alcohol consumption disrupts recovery processes, impairs sleep quality, and hinders physical performance
Smoking	Smoking reduces lung function, decreases oxygen intake, and impairs overall athletic performance

Addressing these factors can help prevent overtraining and optimize training outcomes for runners.

The first two mistakes are the most common. they are related to people not knowing how to exercise! The others - lack of sleep, poor diet, alcohol and smoking - everyone understands that these are mistakes, and often (albeit rarely) people realize and correct this. But the first 2 points? This is precisely the secret of my work, when preparing training and nutrition programs . I dose things and show how.

Symptoms of overtraining: prolonged fatigue, muscle and joint pain, weakening of the immune system, depression, insomnia, decreased appetite and weight loss, frequent injuries, menstrual cycle disorders, heart problems.

Managing Overtraining

HOW TO DEAL WITH OVERTRAINING?

To cope with overtraining and prevent its recurrence, runners can take the following steps:

• Ensure adequate rest and recovery after workouts
• Listen to your body’s signals and avoid pushing yourself too hard
• Maintain a healthy sleep schedule
• Follow a balanced diet tailored to support training needs
• Incorporate massage and sauna sessions for recovery
• Seek professional guidance and support to optimize training programs and avoid overtraining

• Rest! The body should be able to recover after a workout and prepare for the next one. The longer the overtraining, the longer you should rest after it. A temporary loss of form can be recovered much more easily than if you continue to overexert yourself to the point of exhaustion. As a preventive measure, it is good to stop training for ten days at least 2-3 times a year.

• Be aware of your body’s capabilities during training. Do not push yourself with too intense and heavy exercises in order to get faster results. Don’t get to the point where you’re uncomfortable with the workout.

• Ensure a full sleep of 8 hours a day.

• Follow a diet that ensures the body receives the necessary nutrients and is consistent with your metabolism and training program.

• Massage and sauna are true helpers in recovery.

• Always remember that more work in the gym does not equal more results. In the desire and to achieve more result, you are enough.

• Until the moment of overtraining. Improper fitness training, chaotic nutrition plan and excessive desire for quick results are to blame for overtraining. Therefore, instead of wasting your nerves and health, use the services of professional consultants. There’s no shame in saying you don’t understand things. We are here to help. We have been down this road, we have learned from our mistakes. Let us save you that trouble too! Your health is more important than your vision.

 

Symptoms of Overtraining

Fine-tuning the individual balance between intensity and recovery is the way to constant progress. This means listening to your body. 

Classic symptoms of overtraining are incomplete recovery and include:

Symptoms of Overtraining

Symptoms	Description
Prolonged fatigue	Persistent feeling of tiredness and lack of energy despite adequate rest and sleep
Muscle and joint pain	Discomfort and soreness in muscles and joints that persists even after periods of rest
Weakening of the immune system	Increased susceptibility to illnesses and infections due to physical and mental stress
Depression	Mood changes, feelings of sadness, irritability, and apathy that impact mental well-being
Insomnia	Difficulty falling asleep or staying asleep, leading to disrupted rest and recovery
Decreased appetite and weight loss	Reduced appetite and unintentional weight loss, indicating disruptions in the body’s metabolism and recovery processes
Frequent injuries	Increased likelihood of musculoskeletal injuries and strains due to weakened muscles and decreased performance
Menstrual cycle disorders	Irregular periods, changes in menstrual flow, and hormonal imbalances that affect reproductive health and training
Heart problems	Cardiovascular issues such as elevated heart rate, high blood pressure, and palpitations due to stress and strain

Recognizing these symptoms and seeking appropriate support and interventions are crucial for preventing and managing overtraining in runners.

Managing Overtraining

Strategies	Description
Ensure adequate rest and recovery after workouts	Allow the body sufficient time to recover and repair muscle fibers by incorporating rest days and proper sleep habits
Listen to your body’s signals	Pay attention to signs of fatigue, pain, and decreased performance, and adjust training intensity and volume accordingly
Maintain a healthy sleep schedule	Prioritize quality sleep to support physical and mental recovery, optimize hormone function, and enhance overall well-being
Follow a balanced diet tailored to support training needs	Consume a nutritionally balanced diet rich in protein, carbohydrates, and essential nutrients to fuel workouts and facilitate recovery
Incorporate massage and sauna sessions for recovery	Use recovery modalities like massage and sauna to promote muscle relaxation, enhance circulation, and alleviate soreness
Seek professional guidance and support	Consult with a coach, trainer, or healthcare provider to design personalized training programs and address any underlying issues or concerns

Conclusion

Implementing strategies in the article, runners can effectively manage overtraining, optimize recovery, and enhance their overall performance and well-being.

Any combination of these symptoms will sap your enthusiasm for training and prevent you from giving 100% effort. Once you hit the recovery wall , the only trick is to never step foot in the gym until you’re hungry to get back on track.