We fitness enthusiasts are a unique bunch. We’ve found our passion and nothing can keep us from reaching our fitness goals-or can it? I’ve been doing everything I can possibly think of to keep up my fitness. No surprise, I’ve also noticed how exhausted I am the past few weeks. I admit I’ve been exercising on my “off” day just to make sure I stay in shape. I know, I am not supposed to do that right? Often people who are most prone to over training, have a very hard time realizing that they may be doing it. I have found myself in this situation before so I am wondering, “Am I over training now?”
What is overtraining?
“Overtraining is a physical, behavioral, and emotional condition that occurs when the volume and intensity of an individual’s exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. Over training is a common problem in weight training, but it can also be experienced by runners and other athletes.” (Wikipedia)
What are the symptoms?:
-Getting sick more often
-Past injuries are returning
-Feeling physically or mentally worn down after a workout
-Joints or limbs may hurt every time you run, swim or bike etc
-Moody or irritable
-Losing enthusiasm for your favorite workouts
-Losing muscle or gaining fat despite increasing exercise
-Restlessness or sleeping issues
-Feeling sluggish or chronically fatigued
-Noticing an elevated resting heart rate
These are some of the signs and symptoms of over training however there is no clear cut test. Athletes may report feeling some or all of the above symptoms.
So what is one to do about it?
Rest-Obviously but easier said than done sometimes.
Cross train-Let different muscles do the work
Massage
Relax
So tell me, have you ever felt any of these symptoms? What did you do about it? Any Advice for me?
I can tell when I am over training – I just feel flat all the time, no spring in my step and extra tired.
Even if it means an extra day off, I take it and go to bed early + get an extra nap in on the weekend.
Massage is always great too.
I would try not to stress about fitness (easier said that done I know!) you are in great shape and all the cross training will pay off when you return to running. REST on your off day – your body needs it and will thank you!
Thanks for the support Natalie. I know you know how I feel unfortunately. I do need to take my rest days and I am going to make sure I do!
I have definitely overtrained in the past, and it was all my fault. It happens to a lot of kids in college, as they become too excited and do too much too soon….often against coaches instructions, it is not fun, and takes a while to fix, but you have some great advice here. Runners Connct also did a great post on how to eat your way out, as that is also a factor. I can share it with you if you want 🙂
absolutely I’d love to read it! I am not sure if I am overtraining or not. I am just feeling tired and frustrated at the moment. Thanks for the support friend.
This is the one I was talking about http://runnersconnect.net/coach-corner/eating-yourself-out-of-overtraining/ but they also have this, which you may wanna read 🙂 http://runnersconnect.net/running-training-articles/elite-runner-training-overtraining-and-learning-to-listen-to-your-body/ Feel better friend!
Thanks so much I will check them out! We are going on vacation next week and I plan to be lazy
Overtraining is a real problem, but even more so because it can kind of “hide.” But I like to think of it as a minor injury–with a little rest, you can get back to normal within a few days. I typically exercise throughout the week (I would get really stiff if I didn’t bc of my job and training), but I always have 2 days that are super, super light–just some restorative yoga or a gentle bike session. No sweat those days! And getting proper nutrition is so, so key too. But that can also take some time to figure out.
It does take time to figure out. I always had 1 complete rest day but when I wasn’t able to run I thought I didn’t “deserve” a rest day. So silly I know…
🙁 I have overtrained and it was not pretty! haha.
I THINK I’ve learned my lesson. I take 1-2 rest days a week to keep my body in the best shape. It is hard though. We are all possible nuts 🙂 In the best way possible!
We are all a little crazy aren’t we?! Crazy but fun. I need to make sure I take the rest day for sure.
Mentally I’ve suffered and still sometimes suffer from all those mental symptoms but physically wise I haven’t, so it’s hard to say. I do have a planned rest WEEK I’m doing sometime within the next few days or so, I’m still working out the details. Thanks for sharong this, Deborah! I’m totally guilty of working out on my rest day Too.
I think we are all guilty of over doing it a little from time to time. We have a vacation next week and I plan to take it down a few notches and get some extra sleep.Thanks for the support!
I definitely tend to overtrain at times but try to listen to my body when I am feeling run down. I typically workout 6 days a week but when my body starts screaming or I feel like I am getting sick, I will take an extra day off. I definitely feel lazy but I know I am doing the right thing 🙂
I know it’s the right thing too but sometimes it’s hard for me to remember or put into perspective.
I have absolutely felt this way and the only solution is rest I’ve found. It’s so hard to remember that rest and recovery is JUST as important as a workout! You may want to take more than 1 rest day. I typically take 2 and that has helped a lot when I start to feel like this!
Thanks I know that rest is the key but sometimes it’s hard to do. We are going away next week and I plan to be lazy and tan.
Rest is the only help but that’s easier said than done. I’m halfway down the rabbit hole when the common sense side of my brain Gibbs’ slaps the other half and I end up resting. I’m not one to sit around so it’s incredibly difficult.
That’s exactly how I feel! It’s easy to ignore the common sense side isn’t it? Thanks
I have been feeling exactly this way! I woke up this morning and skipped a yoga session I had planned at home to stay in bed. I took a rest day monday but think I just overdid it yesterday. This being cooped up in the house is not helping! I haven’t run outside in weeks!!!! I hope this second round of snow stays away so that I can hit up my scheduled class tonight and get a full 24hr break in between workouts. Have a fun trip 🙂
It’s really isn’t to get caught up in everything especially when you can’t run as much as you are used to. I am sure this freezing weather doesn’t help at all. Rest is certainly the key so smart move sleeping in this morning. I think others feel this way but don’t know why.
I often feel guilty about needing to take extra rest days, but when your body is screaming for the rest, you need to listen to it. I skipped a planned run yesterday because my body was still very sore from Sunday’s workout, and opted for yoga instead of my planned run. This morning I don’t regret that decision at all, and now I feel more ready than ever to head to the gym to jump on the treadmill.
I overtrained really hard the first year that I was running. I was fatigued and irritable, and then I was sore forever. I finally learned what was up, tapered down what I was doing, and I found my groove to know what my body could take.
I did it again a couple years ago, by taking on half-marathon training, kettlebells, and StrongLifts 5×5 all at once. I hurt my hip that time, though, and I learned a valuable lesson–overtraining can lead to permanent injuries. It’s just not worth it. Slow and steady for me from now on.
Definitely true! As you know sometimes you just get caught up in it and think you are invincible. Glad you found what works for you. I know I will too I just have to take a step back.
My wife also tends to think a lot of what I feel is overtraining amounts to my not eating enough. When I up my caloric intake, I do tend to feel better, too. It’s hard to adjust sometimes, but when I feel totally wiped out, I grab some munchies, and I tend to feel better mentally and in terms of energy that way.
My trainer mentioned that to me as well about eating more carbs. I think that certainly plays a part as well.
Every now and then my IT band flares up. Then I know it’s time to give myself a rest from Running. I hate when it happens but I do feel so much better when I take the time off. I used to be able to run everyday. Not anymore unfortunately. I have to start crosstraing more.
I certainly can not run very day-wish I could! That’s great that you are able to recognize the signs yourself.
Oh yes!! Especially when I doing crossfit and running. I was just tired all the time and had no energy for any kind of housework.
I have a coach now who monitors my fatigue level. It is the tSS on training peaks and along with my HeartRate shows when I need rest. And funnily, ever since I got a coach, my fatigue level hasn’t gone to the point of being unmanaged.
That’s great! I need to be honest with my trainer and tell him when I am tired and listen to him about my rest days.
I’ve definitely fallen victim to overtraining and it cost me. It’s hard to rest. It makes us exercise-lovers feel lazy, but it’s just as important as the exercise itself. My advice would be make your rest days active rest days. Go for a light stroll with the family or an easy, enjoyable scenic bike ride. That way, you’re still moving but you’re not stressing your body.
You are right it does make us exercise lovers feel lazy and anxious. I try to do the active rest but sometimes you know what happens 🙂
Last fall after my marathon, I kept running. I just felt so good. I even PR’s and AG’d a Turkey Trot! Then the wheels came off the bus in the form of shin splints and leaden legs. I took a couple of weeks off, which was the hardest thing I have ever done, but voila! I felt so much better. I have 2 halfs this spring, and after the 2d one, I’m going to do the same thing. Lesson learned.
I know I’ve done it before as well. It’s hard to take a step back sometimes esp when you haven’t been able to run. You are right and I will be doing the same next week.
I was just re-reading the advice I got from a personal trainer I worked with a few years ago. He had suggested not just taking one day of rest a week but one week every four-six weeks. During that rest week, still do low-intensity walking or activities like yoga or pilates, but don’t do hard strength training or vigorous exercise. Rest is also very hard for me, and I’d completely forgotten that suggestion until I re-read it! Maybe an extended rest week would help? At any rate, I’m sure your weekend away will. Enjoy!
That is good advice for sure but hard to take isn’t it? I am sure a week away in the sun will do wonders for me. Thanks
Great post. I have definitely felt the bad effects of overtraining. I was a little nervous when I had a very active week because I didn’t get enough rest – thankfully no long-term effects that time! It’s so important to give your body the recovery time it needs!
I don’t think I will have any long term effects either. I am sure my week away will do wonders.
A vacation sounds wonderful! I’m truly not one to overtrain, it’s hard for me to get myself going in this cold weather–I just want to cuddle and watch tv! In the summer I think it’s harder for me to relax and take it easy cause there is so much fun stuff to do!
I kind of feel like there is always something to do. I have a hard time sitting still. It has been kind of a cuddle up kind of few weeks though. Stay warm
I can tell when I’m overtraining because of how I feel (physically and mentally). making sure to get in that rest day (or days) and trying to keep stress levels down and immune system up helps me.
I think I can feel it too and I know that a week away next week will be great!
I have been under-training lately. I need to remember that sometimes we need a break from routine.
We do need to mix it up sometimes for sure!
I’m so sorry the PF is not going away! So jealous to hear you’re off to somewhere warm – enjoy it!!
Thanks! It is getting better just not fast enough for me. 🙂
This is a great post 🙂 I’ve been guilty of feeling….guilty…if I don’t work out, but have learned that a rest day or two won’t kill me!!
I feel the same way. It’s so silly isn’t it?!
Great post and good points!!! So many people start over training when they start bumping up workouts/mileage before their bodies are ready for it. Slow and steady is the best way, and then once you hit the different fitness levels gradually a person doesn’t really have to worry about over training problems.
I see it happen all the time, I’ve even been there myself:) Training smart is definitely the key:)
Rest is so important, I am big on at least 1 rest day a week. I know there are some athletes who feel they have to “streak” but in my opinion its just asking for problems:) A day’s rest can sometimes bring you back better than ever!
Definitely true and that’s exactly what I would tell someone else. I have a hard time taking my own advice but I know a week away next week will be exactly what I need.
When I overtrain I usually feel achy all over so when I get that feeling, I usually don’t work out for several days. I used to get colds all the time when I was teaching 10 classes a week, years ago. #wowlinkup
Wow 10 classes a week I cannot imagine! I need to take my own advice more often. 🙂
I’ve made many mistakes that have resulted in injury but I think I’m pretty good about listening to my body and resting, even if it’s not on the plan, when I’m feeling overly fatigued.
It’s great that you can do that. I have a hard time taking my own advice sometimes.
Good luck with this and I hope the vacation does you good. Last year I did not periodize very well (I didn’t really take an off-season between marathons and then starting 70.3 training). I struggled with difficulty sleeping, night sweats, deteriorating performance, and finally no desire to run at all. I cross trained, took days off, did unstructured workouts when I felt like it, and got back to some of my faves like yoga. After a few months I was itching to get back into the structure and intensity. I’ve been able to ramp up again and so far none of those symptoms.
A few months off probably seems crazy when you have a full race schedule planned. Enjoy your vacay and take it from there. Try not to stress too much.
Ha easier said than done right? I think a week away will do wonders for me. Thanks for the advice.
I have sort of a different rest cycle – some weeks it is 1 day some none but I can always tell when I need to back off and give myself several days off.
I’m currently pushing past my limit and hoping to do it injury free – just a couple more weeks and then I will ease up.
Hope you rest and feel better and ready to get after it again soon.
I can usually do that as well but lately I am just feeling very tired. May also be the weather and the need to stay inside so much. I think the vacation will be great.
I can sort of tell if I am overtraining so to avoid it I will take a few days OFF period! It is amazing how much stronger I feel when I return back to the workout. Great post.
You are right and I know a few days off is just what I need and a few days in the sun. This cold weather makes me sad.
I’m absolutely guilty of overtraining. We are so routine in our training that when we don’t do it, we feel like we’re missing out when in fact the body needs rest. Something key I’ve learned with my second injury is that as I’m increasing my workouts again, I need more rest along the way. My body’s still recovering and now training. It’s a balancing act to get it strong again. You’ll get there! Listen to your body and it will happen.
So true! It is a balancing act. I know that feeling tired is a symptom and I just have to take a little rest. But like you said I don’t want to miss out!
Sorry to hear that you are still battling plantar issues. I hope it will get better soon! I have had some of those symptoms as I used to think that I did not need a rest day as when those came along I felt like I was missing out. But when I got the tiredness and restlessness I eased up. At least one rest day a week can do wonders!
I know I feel the same way that I am missing something! You’re right I will need to start taking my own advice.
Great tips/things to keep in mind. I used to work for this guy who owned a personal training studio (and was so against marathon training), and one day I told him I think I might have overdone it bc my heart rate was elevated that morning, and he made fun of me the rest of the day like, “Oh are you sure you can lift that bc I know your heart rate is up like 2 beats per min.” Ugh thank god I don’t work there anymore lol
Sounds like a real charmer!! 🙂
Wow, this is really interesting. I’ve definitely experienced a few of these symptoms…
I think we all have really to some extent. Just a reminder to listen to our bodies!
This is really important. I never thought that I would have a hard time taking a rest day, but now I find myself working out 7 days a week. I do have easier days, though.
It is really important! It’s so easy for me to get sucked into it bc I don’t want to feel like I am missing out on something. I think a week away next week will be just what I need.
I have felt all of those symptoms and I know I have over trained in the past. Unfortunately right now I am on the opposite side of the spectrum. I am feeling those symptoms because I am NOT working out enough, but I do have a plan to correct it! Enjoy your warm get away!
I am sure that can happen as well. It’s a hard balance between not doing enough and doing too much isn’t it? Thanks I do think a few days of warmth will do wonders
I think I’m generally pretty good at not falling into overtraining. I always give my body rest. Some weeks I go too hard but then I feel it and back off a bit.
Sounds like you’ve found exactly what works for you. I thought I did but now it’s time to re evaluate.
I’m terrible about rest days because I always feel like I’m slacking. I definitely felt some of these symptoms when I was training for competitions in the past, so I’ve gotten better with taking breaks when I need to (the weather has been helping >_> )!
I think we’ve all felt them before. I feel like I am slacking too sometimes-silly isn’t it? The weather does make it worse for sure.
I actually now sometimes take 2 rest days, or one full rest day and one active rest day. I realized with everything else going on, my body can only get 4 or 5 solid workouts in a week. And that’s okay. I think we have to realize everything else our body does during the day and respect that.
That’s a great idea I could do that as well. I do need to re evaluate all that I do in a day and put it into perspective.
enjoy your weekend and relax!!!!!! You are a busy woman! We know I am not overtraining right now- LOL! but it is a good reminder. I go back to the doctor tomorrow and I hope I am released! I will need to take it slow and easy and that will be hard but I do not want to cause any other issues. So remind me that later if it sounds like I am out of control!!!! 🙂 🙂
Thanks! And I certainly will. Speedy recovery
I’ve definitely been in the “over training” zone before. It’s such a fine line to walk between training hard, and training TOO hard!
It really can be quite the balancing act can’t it?!
I overtrained hardcore during my off season before this cycle started. I really should have been taking it easy. The fall back in miles at the beginning helped, but I should have been listening to my body more. As a result my hamstring still bothers me. So frustrated.
The crazy things we do! Hope your hamstring is feeling better. I think a week away somewhere warm will do wonders for me
Overtraining is no good! I definitely overtrained and over raced this fall and am still dealing with the consequences of injury. Yikes!
I’ve had years where I signed up for too much too. It’s so easy to get sucked in isn’t it?!
I exercise a TON yet I never experience such symptoms!! It’s so weird, because I mean you could totally classify me as an over-trainer, LOL! But the next few weeks I am going to have to lay low – unfortunately… Not sure how I am going to handle it, but it could be good for me, and a few weeks is not going to kill me!
Maybe it’s because you are so young! Sometimes it bothers me more than others. I think it’s also the weather and being stuck inside so much.
That awful guilt you feel when taking a day of “rest”…you’re so afraid that you might miss exercising tomorrow and the next day too, so you don’t let yourself rest a single day. It can be a bit of an obsession. Gotta take the rest and banish the guilt!
absolutely! That’s exactly how I feel. And you are right. Rest days coming up
Been there and done that. I didn’t listen to my body, overtrained and learned the hard way. If you don’t listen to little things your body is telling you, your body going to get your attention one way or another!
So true indeed! I think a week away somewhere warm next week will do wonders for my psyche.
I have experienced all of these at some point in my life. It’s not fun and your head is really good at playing games with you. I’ve slowly learned to embrace the rest days and am much MUCH better for it.
For cross training, the interval training I do at the gym has been great. 30 minutes of working out at a hard pace, lots of foam rolling and deep breathing to bring down cortisol in my body.
I think we all have been there at one time or another. I know a week away on vacation will do wonders for me.
Relaxing, what is that? LOL I guess since my workouts are under an hour I’ve never experienced overtraining symptoms even when working out every day.
I think it’s certainly different for everyone. I tend to over do it a lot.
Overtraining is what led to my first bout with plantar fasciitis. I have learned that one of the most important lessons is to listen to your body #wowlinkup
It is important! That PF is the most annoying thing ever huh?!