Do I have overtraining syndrome?
Unlike injuries that are confined to specific spots, overtraining can have a wide range of seemingly unrelated indicators – everything from lack of energy to stiff muscles and a lower sex drive. Here’s everything you need to know about the problem, how to spot whether you have it, and how to get yourself running well again.
What is overtraining?
Overtraining is also known as Unexplained Underperformance Syndrome but ironically, unlike the other UPS, this one is about being unable to deliver. You might be suffering from it if you’re experiencing a dip in your performance for no obvious reason, even after you’ve had what seems like enough rest. UPS is a more accurate term, because the word ‘overtraining’ suggests you can fix it by training less. The real problems here are ineffective recovery and outside stresses.
You may be used to finding yourself feeling weary and achy during and after periods of hard training, but overtraining syndrome is much more than simply post-training tiredness. The deep fatigue you feel can result in longer-term problems, which demand longer periods of recovery.
How do I know if I have overtraining syndrome?
Unexplained underperformance can happen to any of us, whether you’re a top level athlete or a casual hobbyist. It might come about if you’ve recently attempted a significant increase in weekly mileage, or entered more races than usual.
The first clue could be your training schedule. If you’re doing the same thing all the time, perhaps on the same repetitive route, and not building in enough time for recovery you won’t be getting enough variety in the cardiovascular department or using the full range of muscles you could be – and you'll probably be bored, too. A study from 2021 found that excessive training on a treadmill has negative effects both physiologically and psychologically.
Calculating how much recovery you need requires constant attention. As you become fitter, you'll recover more quickly from workouts – but pile on the miles too quickly and you could push your body too far. If you're feeling especially tired or suffering niggling injuries that seem to hang around, take the day off or settle for an easy run. It's better to turn up to your race slightly undertrained than not to make it to the start line at all.
Overtraining syndrome appears to be more common in distance runners, so it could be more to do with the volume of your training than the intensity. One study from 1992 discovered that training at high intensities is less risky, which would explain why sprinters are less likely to suffer.
However, there are more factors involved than simply how far you are running. You could find that you aren’t running big distances, are allowing the correct amount of time for recovery, and still face problems. Issues away from running, such as work stresses, being too busy generally or having relationship difficulties, can also have an impact on whether you get UPS.
What are the symptoms of overtraining?
Elevated resting heart rate: Overtraining can be manifested in a slightly raised resting heart rate. Make a habit of taking your pulse rate, or checking your heart rate on your GPS watch or fitness tracker, as soon as you wake up – if anything changes, you'll soon notice. An increase of 10bpm or more indicates that your body hasn't recovered from recent training.
Disturbances to sleep: If you're suffering from lethargy, having trouble getting to sleep or experiencing disturbed sleep, overtraining might be the cause. The body takes time to settle down after training, so long training sessions late in the day equal late bedtimes.
Lack of appetite or weight loss: You're training harder than ever, which means you need nutritionally balanced meals – and plenty of them. Watch out for a loss of appetite or sustained weight loss.
Frequent colds and low-level viruses: The amount of training you're doing means that your immune system is more vulnerable – and if you don't take enough time out to recover from the illnesses you do get, they'll linger and lead to bigger problems.
Higher perceived effort for the same sessions: If you're noticing that it's harder to nail the pace or that even easy runs are wearing you out, you might be suffering from overtraining syndrome.
Injuries and sore muscles taking longer to heal: If you're working too hard, your body won't be able to recover effectively. You'll notice muscle soreness dragging on for days and more niggles than usual.
Deteriorating race performances: This is the one that really makes runners take notice – if you're training harder than ever before but your times are slipping, there could be something wrong.
Loss of motivation: The physical and mental exhaustion associated with overtraining can mean you stop enjoying running. And if you're not enjoying those sessions, you're not going to want to get out there.
You might also experience a heady mix of the following:
Depression or mood disturbances
Anaemia
Lightheadedness
What can I do to aid recovery from overtraining?
If you do think you’re suffering from UPS, there are a range of ways you can help yourself. Striking a healthy balance between working hard – in running and elsewhere – and resting well should increase the likelihood of enjoying your training for years to come.
Rest: Your body repairs itself during rest periods – these are the times you get the real benefit from all your hard work. Cross-training certainly has its place, but you do still need to give your muscles a break.
Relax: Don't feel guilty about getting the amount of rest you need. It won't harm your running or your fitness – the right amount of rest will improve your running.
Take it easy: If all of your sessions are tough – hills, speedwork, long runs, tempo runs – then you might be undermining all your hard work even as you do it. Pencil in plenty of easy running and your quality sessions will shine.
Ditch stress: As well as physical recovery, you'll need to isolate other sources of stress in your life that might be contributing to your condition.
Eat well Your body needs the right fuel – and enough of it – to make the most of the hard work you do. Make sure you're replenishing the calories lost from each session so that you are not in an energy deficit. A diet composed of at least 55% carbohydrate, plus protein and plenty of fresh fruit and vegetables will provide the right mix of nutrients for your training.
If I have overtraining symptoms do I need to visit the doctor?
If you follow the steps above, making sure you're getting adequate rest and eating well to fuel your body, you should see an improvement in your overtraining symptoms in around two weeks (although it can take several months until you're feeling fighting fit and fully energised once more).
However, if you've been suffering from unusual levels of fatigue for more than six months – and if the above lifestyle changes are not having a noticeable impact – a visit to your GP might be in order, as your symptoms might be an indication of another problem, such as ME/Chronic Fatigue Syndrome.
When can I run again after overtraining syndrome?
As we’ve established, this is an issue with a wide range of symptoms and causes, so everybody’s recovery time is likely to be different depending on what their body really needs. As a general rule of thumb, however, it would be sensible to go for two weeks of total rest before getting back into running or cross-training with sessions of just 5-10 minutes at first.
Make time for plenty of rest and recovery while slowly building your training volume over six to 12 weeks – bearing in mind, of course, the problems that originally led to you developing overtraining syndrome. The condition may disrupt your training and racing in the short term, but knowing how to spot the signs of overtraining is a skill that will help you throughout your running career – making you a stronger, safer runner.
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