8 SYMPTOMS OF OVERTRAINING FOR RUNNERS AND ATHLETES
Many signs occur in combination with others. A body cannot perform at its best if it is under too much stress and our running will suffer if we keep overtraining.
WHAT HAPPENS WHEN OVERTRAINING YOUR BODY
Our hormone levels are off, we may start to hold on to body fat due to increased cortisol, and the progress we were seeing starts to go backwards.
SYMPTOMS OF OVERTAINING
1. YOU’RE HAVING TROUBLE SLEEPING
If lately we have been experiencing new sleeping issues such as insomnia, or restlessness when trying to fall asleep, then it may be a symptom of overtraining symptoms.
Poor sleep quality or inability to fall asleep quickly is a sign that our nervous system is on overload. Without regular sleep, the body cannot function to its full potential.
Regular, high-quality sleep stimulates muscle growth and repair and boosts the immune system.
Lack of sleep results in poor workout performance and inhibits conversion of carbs to glycogen.
2. YOU’RE SUPER THIRSTY ALL THE TIME
If we’re constantly thirsty or notice that our urination is dark yellow, that’s a sign of dehydration.
Under constant stress, the adrenal glands begin to release cortisol, the stress hormone. This is known asadrenal fatigue.
The exhausted adrenal glands can’t properly produce aldosterone, the hormone that regulates electrolyte and fluid levels, thus stimulating a demand for water.
Another reason for insatiable thirst could be that the body has reached a catabolic state. This occurs when the body begins to break down muscle tissue to use as fuel rather than fats or carbs.
An unfortunate consequence of fasted running, or simply underfueling workouts.
Without proper hydration and fueling during times of intense training, the body has no other choice. Dehydration is one symptom that the body is in a catabolic state.
Drinking electrolytes can help to improve hydration levels and helps the body maintain more water.
3. YOU FEEL SLOW AND WEAK DURING WORKOUTS
A bad workout happens to us all every now and then, however if it’s beginning to seem like every single workout is a slog, then it’s time to take a look at our training schedule.
Feeling slow, weak, or missing time goals by a large margin indicates fatigue. We’re probably not allowing enough time for our muscles to recover, not getting enough sleep, and not fueling properly.
Perhaps we aren’t taking our recovery runs easy enough.
There’s a reason most training plans only call for one to two hard sessions per week. The majority of our training runs should be easy efforts, but if our easy runs are dragging us down, then we should take a step back and see what the root cause could be.
4. YOU HAVE NON STOP ACHES AND PAINS
If we’ve have lately been experiencing joint pain and other aches, it could be a sign that we’re overtraining. When our body is tired, we have sore muscles from running, and haven’t slept well in days, we’re more likely to fall out of good running form.
Running long term with poor form is a recipe for developing an overuse injury from the repeated stress and strain.
If we weren’t taking enough rest before, we’re sure to find ourself forced into rest when we have a common running injury. The body is smarter than we think and if don’t give it rest, it will ensure we rest.
5. YOU’RE EXPERIENCING MENTAL TRAINING BURNOUT
There are always days where we don’t feel like working out. Maybe we stayed out later than normal without moving just sitting, we’re in the middle of peak week training.
Days and days of needing to forcefully drag ourself from bed because both a deep mental and physical fatigue is a sign of it.
We should ensure it is highlighted here and a symptom that we may need a day or week off to recover before it leads to overtraining.
6. YOUR HEART RATE IS ABNORMAL
Both an elevated or reduced heart rate can indicate exercised-related stress. If our heart rate exceeds five to 10 beats per minute in either direction, then it could be time to take a rest.
Knowing our regular resting and maximum heart rate helps with recovery, performance, and reduces the risk of overtraining. If our heart rate is above normal in the morning, then we should take that as a sign to resist a tough workout that day.
An elevated heart rate means that our body is releasing more oxygen to the brain and muscles as a result of stress hormones sending the body into fight or flight mode.
The best way to get to know our regular resting heart rate is by taking it first thing in the morning every day using a heart rate monitor. Checking for heart rate variability is another indicator to know whether we are overtraining.
7. YOU’RE EXPERIENCING MOOD SWINGS AND IRRITABILITY
Our stress hormone levels can be affected by overtraining, which may result in moodiness, decreased motivation, agitation, and even depression.
This can cause other health issues due to decreased immunity. If we’ve been experiencing increased occurrences of illness and other health issues such as high-blood pressure, it’s a sign that we’re overtraining.
It’s important to always address health issues right away, so if we’re experiencing any of these make sure to visit a doctor.
8. YOU’VE NOTICED CHANGES IN WEIGHT OR APPETITE
Running and working out typically result in a healthy appetite. However, exercising too much can lead to a hormonal imbalance that affects hunger and satiety.
Our testosterone levels can fall as your cortisol levels rise, causing a multitude of issues with protein metabolism, insulin resistance, hunger, and more.
Feeling a loss of appetite, experiencing sudden, unplanned weight loss, along with gastrointestinal issues likerunner’s diarrhea may be a symptom we’re overtraining.
Getting the right nutrition, including the necessary micronutrients, vitamins, and minerals is essential for adequate recovery. Without this, we can further affect our symptoms.
We need to make sure we’re getting enough calories and nutrients. Our daily calories intake should meet our body’s requirements for training and muscle recovery.
Focus On Good Training, Not Overtraining, Good Training Schedule, Good Running Speed And Distance Will Support Overall Body Health, Energy, Good Sleep, And Happiness!
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