Overtraining: The Dangers, the Signs, and how to Avoid It

by Melinda Burris Willms

      It’s that time again—yes, outdoor training season; and that means it’s the perfect time to read a refresher on overtraining: what it is, how it happens, the early signs and symptoms of the syndrome (so you’ll know if it’s happening to you), and most importantly, some easy tips on how to avoid the pain and inconvenience overtraining causes by always remembering to train correctly!
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The symptoms most frequently associated with overtraining are low-energy levels, being accident prone, and feeling low or depressed. These same signs are commonly used to diagnose numerous other medical conditions; so, whenever you are training, it is always a good idea to maintain a journal that includes a record of your overall daily physical and mental wellbeing.¹

SIGNS OF OVERTRAINING (A.K.A.) “OVERTRAINING SYNDROME”:

• Usually the first sign of “overtraining syndrome” is a perceptible drop-off in exercise performance.^1,2 You just aren’t hitting your targets.
• Uneasy, restless sleep is typical.¹
• You may find yourself wanting to procrastinate.¹
• Overtraining syndrome often drains your incentive and leaves you feeling a bit moody as well.^1,2

THE WARNING SIGNS OF OVERTRAINING

• Pay attention to any pain you feel as you work out advises Dr. Joe Park, an orthopedic surgeon. We have the tendency to disregard pain as something that will pass, particularly if we are a regular and active exerciser and enjoy pushing ourselves. This can prove to be a costly mistake when it comes to overtraining as pain ,serves as a warning signal and you need to be in tune with your body enough to note where the pain occurred, the type of pain (cramping, stabbing, aching, etc.,) and in particular the length of the pain and if it travels or dissipates.¹
• Parker recommends noting if the pain dissipate while the body is soft and in motion but returns when the exercise has been completed and the body is in a rigid state.¹
• According to Dr. Parker, pain that persists into the 10^th day should be seen by a medical professional for assessment and proper treatment.¹ Be sure to keep your trainer and coach in the loop at all times so that they are aware of any and all pain or discomfort you are experiencing so your routine can be modified as needed.
• Tightness—you may not feel pain per se, but you may notice a particular area is tight or stiff and that you have a limited range of motion around that part of your body. It’s important to note that the level of injury has most likely escalated by this point, loss of feeling generally indicates pain has been ignored in that area for some time.¹
• An individual who presents with multiple injuries is an example of elevated overtraining.¹ Obviously, the goal of training is to care for and condition the body, not abuse it. It is imperative that training be done correctly.

How to Train Correctly:

• The “secret” to building a successful training regimen without overdoing it is to add more repetitions and/or new elements to your workout gradually.¹ Give your body time to adjust!
• Observe the exercise science “rules of progression” and refrain from increasing any element of your workout by more than 5-10% over a period of a few weeks.¹ Again, this gives your body the time it needs to adjust to new demands.

Notes of Caution

• PLEASE READ CAREFULLY! I noted this one in all caps because we have all been there and we all know it is mighty tempting to try to “double up” for weeks of training missed due to illness, or schoolwork, or the dreaded “I meant to” ailment that befalls the best of us, but exercise and most especially, the human body does not work that way. Attempting to “double up” will merely put unnecessary stress on the body all at once, ignoring that basic rule of training that dictates you increase the demands placed on your body slowly, by 5-10%, over a period of weeks.
• Focus on injury prevention by stretching and strengthening the following muscle groups: the Achilles, calves, gluteus, and hamstrings.¹
• Be sure to get adequate sleep each night, approximately 7-9 hours.¹

A Note from Coach McGill

Coach McGill sends a reminder to remember the importance of following those basic, common sense training rules to avoid overtraining and running the risks of injury that could hamper or even end your season early.

Retrain Your Brain

I know you’ve heard the standard, “No pain, no gain.” Well, now is the time to retrain your brain and bust this myth forever. Pain is your body’s way of telling you something is wrong. It is not a sign you are on the right track and that you have broken through to some mysterious next level of training only you understand.

Certified Strength and Conditioning Specialist (CSCS) Patrick Beith, points out that extreme overtraining can actually send the body into a tailspin, making it believe it needs to conserve body fat. You see, working out, doing any type of physical exertion, causes the body stress. Some stress is good, and the body can cope with that, and does through the manufacture of glucose for energy. HoweerA, exposing the body to constant stress by overtraining, forces the body to create too much cortisol, in turn heightening insulin levels and restricting the body’s ability to metabolize fat.² This excess fat is the “stubborn belly fat” or “spare tire” you hear about in so many comics’ jokes. The spare tire effect is just another illustration of how terrible overtraining is for your body and an example of how trying to overdo it never achieves your desired results.

So, your best bet, as ever is to follow a sound training regimen developed in consultation with your coach, trainer and your medical doctor. Increase your activity level slowly, over time for best results. Have a great season!

References

1.Beith, P. Signs of Overtraining. (n.d.).

2. Boston, G. Overtraining is a Real Danger, even if You’re Not an Elite Athlete. Know the Signs. 24 Jan. 2018.

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