Could I have overtraining syndrome?

As if runners don’t have enough problems with trying to increase their speed, get in enough mileage, fuel the body right and avoid injury. Overtraining syndrome is just another thing to add to the list that runners have to be mindful of.

If you’re training seriously, chances are you’re going to encounter it as some point in your career. The most frustrating thing about overtraining syndrome is that it is not easy to identity. Worse still, once it sets in and begins to affect your performances, it’s probably too late.

What is it overtraining syndrome?

Overtraining occurs when your body has not properly recovered after it has been stressed or pushed to new limits. As runners, it’s easy to focus on achieving new and loftier goals. Can I PB tomorrow? Will I be able to run a spring marathon? Could I take down split times in speed training?

When focusing on training outcomes, we sometimes become so driven to accomplish our goals and put so much pressure on ourselves that adequate recovery (which your body NEEDS to adapt and improve) often gets pushed to the back burner and you end up with a problem. It’s a case of doing too much too soon or doing too much all at once.

There are numerous symptoms of overtraining which can impact the immune, nervous and neurological systems. If you have it, you’ll definitely notice a decrease in overall energy, both when running but also in your everyday life. Runners might feel more fatigued than normal and although tired, may have trouble sleeping since overtraining can impact circadian rhythms. You may also become sick or more susceptible to infection. Your mood could also change and result in feelings of anxiousness, depression, irritability and a general lack of motivation.

But how do you know if you’re pushing too hard or if you’re simply just tired?

The easiest method is to check heart rate at rest. If you’ve been going too hard and haven’t recovered, your resting heart rate will be higher than usual. Record rates at rest (such as when you first wake up) and keep a log to look for overall patterns. If all of a sudden you begin to feel more stressed or moody, that could also be a sign. With overtraining syndrome also comes decreased hormone production which can lead to mood swings. And if you seem to catch every bug/illness around, your immune system could be overworked.

The best way to effectively overcome overtraining is to rest. Begin by taking a few days completely off running and see if your energy levels rebound. If and when you do run, avoid all hard workouts and simply run easy at a comfortable pace. Keep running easy until your energy and motivation return.

The bottom line: Your body needs recovery just as much as it needs to run. Doing too much, too soon is a recipe for overtraining. Make sure you listen to your body, give it adequate rest and keep running fun and enjoyable.