Are you overtraining? Signs and symptoms associated with overtraining include: decrease in running performance, chronic fatigue, muscle soreness, sleep loss, weight loss, increase in resting heart rate and blood pressure, frequent illness, change in eating habits and mood swings. Not all these symptoms will occur, but a decrease in physical performance is always associated with it. Additionally, running is usually associated with positive psychological changes. However, overtraining can and will produce fatigue, depression, anger, anxiety and a general reduction in well-being. Workout and racing performance can also be affected and that can lead to depression as well.
Overtraining can happen to anyone. Traditionally, it has been associated with elite runners. However, similar symptoms can occur in the average Joe or Jane Runner. In fact, average Joe and Jane may be more susceptible to such problems because their exercise regimens also include all the stresses of everyday living, such as work, parenthood, volunteering, etc.
As long as individuals seek to improve their running goals, overtraining will be a problem. However, there are several things that can be done to avoid overtraining.
Adequate rest is No. 1. Overtraining often results from physical stress overload and the body must be allowed enough time to recover from the stress of a workout or a race. Remember, more is not always better. Additionally, every runner’s base fitness levels are different and workout loads should be relative to these levels. Overtraining can often occur when runners train with others at higher fitness levels and try to keep up. Remember to increase your workouts gradually, according to your fitness level.
Training logs are a great resource in detecting overtraining. Recording your resting heart rate, body weight, workout performance, diet and sleep patterns on a daily basis and comparing them with previously recorded information is always helpful. Alternating heavy workloads with periods of low stress exercise and active rest will help the body recover.
Use good common sense. Don’t allow blind ambition to override good judgment. More is not always better. Remember ... run happy!
John Rogers is the owner of Maine Running Company on Forest Ave. in Portland. Send questions or comments to him at jr@mainerunning.com or check out the store’s website at www.mainerunning.com.