Many of us charge into the new year with a new training plan all eager to stride toward our goals. But sometimes we’re a little too eager and the training loses steam, or even worse, we are derailed by injury. In our zeal we neglect to give our body adequate time to recover from the stress these new challenges put upon it and we risk overtraining. There, I said the O word.
I’ve been thinking about this alot lately.
My current fitness-related ‘plates in the air’ include:
Running
Yoga
Kettleworx
Weight training
Corework
Ice skating
It goes something like this: run too much and your non-running muscles get weak while your running muscles get too tight. Spend too much time on weights and you risk bulking up and compromise your running. So you throw in some yoga to appease the tight muscles and some corework so the rest of your body doesn’t feel left out in its supporting role.
Other than those who make running their profession, who exactly has time for all of this?? And on top of it all, we still have our ‘civilian lives’ where we are expected to function as parents, caregivers, employers/employees, etc. Daunting to be sure.
Typical overtraining symptoms include:
I’ve highlighted the ones I’m currently experiencing.
Fatigue, lack of energy, a drained feeling
Mild leg soreness
General aches and pains
Sudden drop in performance
Insomnia
Headaches
Decreased immunity
Irritability
Depression
Loss of enthusiasm for the sport I haven’t lost enthusiasm for running, but I fear that I will. I was hesitant to even try my tempo run this morning because if it was bad, then what?
Decreased appetite
A compulsive need to exercise
Looking back at the almost 5 weeks I’ve been training for Boston, there are many reasons that help explain my malaise:
I’m running more weekly mileage than ever before
I’ve been a single parent 2-1/2 out of the 5 weeks (I salute those of you who do this on a regular basis)
I started using kettleworx, which I love, but it’s a new stressor on my body all the same
Due to scheduling conflicts, I strung together 3 tough workouts on consecutive days 2 weeks in a row. In my ‘hindsight is 20/20’ wisdom, I should have cut back that mid-week endurance run at the very least.
Last but not least:
Our sub-z weather is driving me out of my effing gourd wearing on me
As they say, live and learn right?
Thankfully this is a cutback week and miraculously the two key workouts I’ve done so far (speedwork and tempo run) were on pace and not extraordinarily taxing.
Tips to avoid overtraining:
Get adequate rest. 8 hours or more is ideal if you can get it.
Eat well, drink plenty of water and remember alcohol consumption slows metabolism, recovery and performance.
Mix it up: Cross training allows your running muscles to rest
Alternate high intensity days with easy ones
Make sure your training plan includes a recovery week each month
Be flexible: If you’re really not feeling it, don’t hesitate to save a harder workout for another day.
Make rest days exactly that. Relax and enjoy. Cross training is NOT rest!
gosh you hit the nail right on the head! i've been thinking a lot about how much i run (obv marathon training = a lot) and how i'm going to juggle school and friends and work now that the semester is started. i feel like my risk for burn out is high so i'm really happy i read this 🙂
Good post! Definitely something to think about. I love my rest days so it's probably doubtful that I'll ever really over train. Plus, my blood pressure runs low so when I exercise too much my body pretty much shuts down. Not a fun thing.
Sometimes it's just hard to find a balance with everything going on in our lives. I strive for that elusive balance every day.
I cannot agree more. Marathon training is so hard on you. It is hard to realize in the moment sometimes, but it is important to recover. I hope you perk up. My hubby travels a lot, so I feel your pain!
Yeah well, I'm the overtrained queen here..I speak from experience I've endured all symptoms you listed, but a second outcome of overtraining can be insidious where improvement is slow or nil and this is where I usually land. In my older age, I realize I cannot run extremely high mile weeks and come out fighting strong like I used to and that's hard to swallow when that's what I used to do. It's all a delicate balancing act which is always very difficult. I think you just gotta pull waaaaay back until you feel at ease again. Get in your 3 quality runs a week plus some strength training and that's good. Some people swear by the book: Run less, run Fast (or something like that). It may be worth a thought! Happy Weekend!
Hi Marcia,
Great post with lots of great information. I am no where near doing the amount of training as you marathon goers are! I honestly don't know how you do it. I am just in awe of the long runs, strength training and other stuff that you all do. It would be hard to manage and stay balanced. It seems to me like everyone is doing a great job:) Hang in there and keep smiling Marcia:)
Looks like you have a great year ahead! Awesome races!
I'm always worried about overtraining when in a cycle. I just make sure my rest days are true rest days. With the work and the kids' schedule- that isn't too hard to do as long as I don't stress about it. good luck!
My running partner always gets worried about me because she thinks I will overtrain too! Great post and insightful 🙂
Who has time for all of this is right. This is why I've never been able to complete all aspects of training. It seems I can only do one thing well at a time! I think I've flirted with all the overtraining symptoms but keep catching myself in time. I totally understand the single mother thing and I'm sick of the effing subzero weather as well! This was really a great post! Sometimes a cutback week is just what the doctor ordered and you come out completely refreshed and motivated! Good luck!
I often feel like I am spinning too many plates. How can you not with kids and work and running and life? Hope you can find the balance that works for you! Have a nice weekend!
I really like that plates analogy! Often, I feel overwhelmed with all that I want to get done (running, weight training, other hobbies) and not letting family time suffer. Spreading oneself too thin has had mental as well a physical effects on me in the past. Good post!
Not CK jeans. Hudson which rings up a $200 price tag. Ouch!! I think the nice butt should come with them…lol!!
My "plates in the air" include running a business, marathon training, (while also tri training) and managing a sleep disorder as I like to call it. When I'm really tired I BACK OFF. Take a day or two if you need it. You have the list right there. You know what to do. I would also (if you haven't already) suggest ice baths. They really make your legs bounce back. Take care!
Thanks to overtraining, I've ended up with acute piriformis syndrome. Now, I'm in pain and not allowed to run (for a few weeks at least). This has been a BIG wakeup call for me. This time around, I will NOT overlook the 10% rule!
This was such a helpful post Marcia! Although I'm nowhere near doing all the training that you do and distances that you cover…I could totally see myself going there. I think you are doing a great job of figuring out what your ideal schedule will be…good for you for listening to your body before getting injured.
you make me look slightly retarded compared to all the plates you're swizzling in the air.
I run, 20 miles a week right now. I've considered a yoga or pilates class but considering is as far as that stone has been tossed.
You brought up important things to remember and I think (if I can figure it out) I'm bookmarking this page for future reference.
Great Post. Besides Running and crosstraining, I dont have too many other plates up in the air. To avoid being burnt out with running, I have duly followed your steps there towards the end. Treating your body right is essential. You nailed it in the post. And you are right about a rest day being that. Besides walking, I stopped doing anything on my rest days, and have noticed a significant return in my investment of not doing a damn thing.
Great advice!
I admit my rest days tend to be a lighter workout. I need my rest too.
I think we are all at risk for this. We try too hard to fit too much in. As hard as it is, I try to do everything in moderation and watch taking on new things. I know I have a full plate and as much as I want to try new things, I know I can't make more hours in the day to fit it all in.
I just signed up for a triathlon training program in the hopes of cutting back on the overtraining, and I took one look at the schedule and thought, This isn't nearly enough work! I can do more! I'll probably never learn.
I'm sorry that I've learned a lot from this post at your exhausted expense but it was a very, very NEEDED post for me as I head into training this week. I hope you can back it off a bit and I totally agree, complete days off are HUGE! Rest up dear!
This same thought crossed my mind this week — whether my current schedule is sustainable and what will happen when I achieve my goal of running a 5K and I start running longer distances (i.e., taking up more time out of my day/week). Will I have time for strength training and the classes I enjoy like Zumba latin fitness and groove? Not to mention my other hobbies… motherhood… work… marriage… other family stuff… the list goes on… I definitely cherish my rest days now, but I hope I'm not on the road to burning myself out.
It's definitely hard to find the right balance; I think if we're flexible we can make it work.
This post is very timely as I have been focusing only on running & doing yoga one day per week; I am going to start adding strength training this week.
Tweak the schedule and see what works; you will find the right mix!
What happens to us that we lose the forest for the trees? Really? Rest days = guilt? I think we all need to get a little perspective back here and remember that we do this to get and stay healthy. Too much of anything is not healthy.
This is a fabulous post! I like that you point out that a dangerous symptom of trying to do too much all at once is actually losing enthusiasm. If at one time you loved to hit that work-out high, and you find yourself feeling the opposite, it's time to re-evaluate the workout plan.
Will share this post on thriv!