What is Overtraining Syndrome?

Training for an event, race, or a specific fitness goal that requires consistency can be extremely rewarding. The harder you work, the greater the results. However, sometimes your enthusiasm can result in training too hard and too intensely without adequate rest. The resulting physical and mental fatigue can destroy all your training efforts. This is called Overtraining Syndrome.

	Overtraining makes you more susceptible to colds and other illnesses

Overtraining Syndrome occurs when you train beyond your body’s ability to recover. If you notice any of the following signs of Overtraining Syndrome, it may be time to take a few days off from your training and allow your body to heal and recharge.

10 Signs of Overtraining

1. Underperformance
This is usually one of the first signs of overtraining. If your normal squat weight of 150 pounds begins to feel like 350 pounds, it may be time to take a rest from training.

2. Muscle and Joint Pain
You have the proper shoes for training and are diligent about form, but all of a sudden you’re experiencing unusual pain in several muscles and joints that lasts for more than three days. If you notice that your muscles are aching and tired, allow them to recover by taking a break.

3. Difficulty Sleeping
Overtraining causes your brain to be overactive, which results in sleeplessness even though you may be physically tired.

4. Lowered Immune System
Overtraining makes you more susceptible to colds and other illnesses. You may incur additional injuries training during this period because of a depressed immune system.

5. Slow Recovery
If you find yourself sorer than usual after working out, or if you’re taking too long to recover between sets, take off an extra day.

6. Increased Effort
If you feel as if you need more effort to do the same amount of work, lighten the load and make the workout shorter.

7. Lack of Enthusiasm
You normally look forward to working out, but lately it feels more like a chore. It’s time to take a step back, breathe, and evaluate—working out should be fun, not dull and boring.

8. Heart Pounding
If your heart feels like it’s pounding when you get out of bed, it may be a sign of overtraining.

9. Increased Resting Heart Rate
My running coach once told me that he would not exercise on a day when his resting heart rate was more than five beats above or below normal. If you notice your resting heart rate is too high and this continues over time, you may be overtraining. Keep a heart rate monitor by your bed so you can track your resting heart rate and check it the minute you wake up.

10. Heavy Legs
If your legs feel like they’ve turned into concrete, it’s time to rest.

Because each body is unique, everyone experiences the symptoms of overtraining differently. If you experience several of the signs listed above, it may be wise to consult your trainer or speak to a doctor to find out if you have Overtraining Syndrome. In the mean time, stay hydrated, reduce your exercise regimen, and get adequate rest—these measures will go a long way to ensuring your recovery from the effects of overtraining.