Running News Daily

Three signs you may be running too much

Feeling sluggish and worn out, even after a great night’s sleep and some nutritious food? Overtraining may be the culprit, and while it can be challenging to pinpoint, there are a few red flags to look out for. Defined as a condition that can occur when a runner pushes their training beyond what their body can adequately recover from, overtraining can lead to a decline in performance and potential health issues.

While some fatigue is normal in a tough training block, over time the effects of training too hard add up and can lead to burnout or other running-related ailments. Here’s how to know whether you are overdoing it.

1.- Performance plateau or decline

Performance decline is one of the most noticeable signs of overtraining. Take note if you suddenly have a tough time hitting paces that used to be easy for you, or if your performance plateaus or starts to decline despite consistent training efforts. Your body may be struggling to recover adequately if you’re getting slower even when you’re putting in more effort.

2.- Persistent fatigue and loss of motivation

Feeling exhausted despite fitting in adequate rest? Overtraining (or overreaching) often leads to chronic fatigue that just doesn’t seem to get better, even when you’re logging a solid night of sleep and taking rest days. If you feel tired, lethargic, and lack motivation to run or train, it might be a sign that your body is overstressed. If a few extra recovery days don’t get some pep back in your step, make some adjustments to your schedule and check in with your physician or a registered dietician.

3.- Increased resting heart rate and insomnia

Overtraining can disrupt your sleep patterns and lead to difficulties falling or staying asleep. Monitoring your resting heart rate (RHR) can also provide valuable insight into your body’s stress levels, with a continuously elevated resting heart rate potentially indicating overtraining or illness.

What to do

Take a few extra days off, and notice if you bounce back. If you’re experiencing the same challenges even after some time on the couch, it may be time to check in with a medical professional.