{"id":2359,"date":"2019-09-09T09:58:32","date_gmt":"2019-09-09T08:58:32","guid":{"rendered":"https:\/\/www.raceatyourpace.com\/?p=2359"},"modified":"2019-09-09T09:58:32","modified_gmt":"2019-09-09T08:58:32","slug":"overtraining-symptoms-signs-that-youre-overtraining","status":"publish","type":"post","link":"https:\/\/www.raceatyourpace.com\/overtraining-symptoms-signs-that-youre-overtraining\/","title":{"rendered":"Overtraining Symptoms \u2013 Signs That You\u2019re Overtraining"},"content":{"rendered":"

What is Overtraining?<\/strong><\/h2>\n

The term overtraining refers to when an athlete trains excessively, more so than their body can cope with or recover from. It can occur in all types of sports and has a negative impact on the individual\u2019s performance levels.<\/p>\n

Many runners, for example, are obsessed with training. They\u2019re afraid to rest as they want to ensure they stay in shape and believe that the harder or more frequently they train, the faster they\u2019ll be. They therefore increase the intensity of their workouts and add more runs into their weekly regime. This isn\u2019t advised, however, as they\u2019re attempting to do more work than they can physically handle and as a result their bodies are simply unable to recover.<\/p>\n

Most athletes are actually unaware that they\u2019ve been overtraining until they\u2019re chronically overtrained. They suddenly come to a halt and need multiple weeks of rest to fully recover.<\/p>\n

How to Know When Overtraining<\/strong><\/h2>\n

How do you know if you\u2019re overtraining? Here are some of the most common symptoms and signs that suggest you\u2019re doing too much.<\/p>\n

You Feel Fatigued<\/strong><\/p>\n

A telltale sign that indicates you need more recovery from your training is if you feel extremely exhausted after just carrying out your day-to-day tasks. For instance, if you\u2019re a fit individual, then climbing a flight of stairs shouldn\u2019t be too much trouble. However, if you get to the top and notice your quads are burning or you\u2019re breathing heavier than usual, it\u2019s probably time to take a break from the gym.<\/p>\n

Fatigue will inevitably accumulate in a body that never has a chance to fully recover from previous workouts.<\/p>\n

You\u2019re Grumpy or Notice a Change in Your Mood<\/strong><\/p>\n

If you find that you don\u2019t seem yourself and aren\u2019t looking forward to or enjoying your workouts, then consider putting a pause to your training for a while. Running should be an enjoyable activity where you \u2018get away\u2019 from the real world. You might be mentally drained and may be in need of a rest week to allow you to completely recover.<\/p>\n

Decreased Performance Levels<\/strong><\/p>\n

Despite an increase in training volume or intensity, another sign of overtraining is a lack of improved performance. Decreased agility, strength and endurance are all symptoms of overtraining.<\/p>\n

The Majority of Your Workouts are at a High-Intensity<\/strong><\/p>\n

As a general rule of thumb, you should be doing no more than two hard workouts per week (although there are exceptions). If you find that most or all of your training is at a particular high-intensity, both your performance and health are likely to suffer.<\/p>\n

Motivation Has Dropped<\/strong><\/p>\n

A lapse in motivation is completely normal now and again, but if you find yourself constantly preferring another activity to working out, then there\u2019s a good chance you\u2019re overtraining. If you have a desire to skip workouts, take it as a sign that your body is telling you something – you should listen. It\u2019s common for athletes to find themselves physically overtrained when they try too hard to push through a motivational barrier, so give yourself an extra few rest days and you\u2019ll come back more enthusiastic to train again.<\/p>\n

Easy Workouts Become Hard Workouts<\/strong><\/p>\n

Another sign that might suggest you\u2019re overtraining is if your normal, lower-intensity workouts feel unusually difficult. Perhaps it takes longer for your heart rate to return to normal or your legs feel even heavier than they usually do after a light 10-minute run on the treadmill.<\/p>\n

Nagging Injuries<\/strong><\/p>\n

Overused muscles and joints can cause constant aches and pain \u2013 if you experience any pain or niggling injuries that don\u2019t seem to improve within a few weeks, it\u2019s best to give yourself an extra week or so to recover.<\/p>\n

Overtraining also taxes all of the body\u2019s systems and thus makes it trickier to ward off injections \u2013 again, this is another sign of overtraining.<\/p>\n

Overtraining Recovery Time<\/strong><\/h2>\n

How long it will take you to recover from overtraining will depend on a variety of factors \u2013<\/p>\n