Overtraining and the Problems it can Cause

Training too much without giving your body enough time to rest can really mess things up for athletes and fitness fans. It can lead to overtraining syndrome, which can cause your performance to drop and might take weeks or even months to bounce back from. Plus, overtraining can affect your mental health, often making you feel more anxious or depressed. It's important to pay attention to the signs of overtraining and dial back your training intensity to avoid injuries and burnout.

Signs of Overtraining

There are a number of signs to look out for that may suggest you might be overtraining. Some of the most common symptoms of overtraining syndrome include:

  • Decreased appetite or weight loss

  • Feeling depressed, anxious, moody, or irritable

  • Increased incidence of injuries or headaches

  • Insomnia

  • Lack of energy, feeling washed-out, tired, or drained

  • Loss of enthusiasm for the sport, or reduced competitiveness

  • Lower immunity (increased number of colds, and sore throats)

  • Mild muscle or joint soreness, general aches and pains

  • Reduced training capacity, intensity, or performance

  • Trouble concentrating

How to Prevent Overtraining

Predicting the risk of overtraining can be challenging because everyone responds differently to various training routines. However, it's essential for everyone to vary their training throughout the year and ensure they allocate sufficient time for rest. It’s advisable to objectively assess your training routine and make adjustments along the way to avoid injuries.

There are several methods to test for overtraining objectively, but psychological signs and symptoms related to changes in an athlete's mental state are often key indicators. If you suspect that you might be training too hard, consider implementing the following strategies to help prevent overtraining syndrome.

Notice Your Mood

Decreased positive feelings for sports and increased negative feelings, such as depression, anger, fatigue, and irritability often appear after a few days of intensive overtraining.10 Once you start to notice these feelings, take some time to rest or dial back the intensity.

Keep a Training Log

A training log that includes a note about how you feel each day can help you notice downward trends and decreased enthusiasm.9 It's important to listen to your body signals and rest when you feel especially fatigued.

Treatment for Overtraining

Depending on the severity of your symptoms, there are a number of ways you can treat overtraining syndrome naturally. If you suspect you may be overtraining, consider the following options. If you don't notice any improvements within several days or your symptoms become worse, call your doctor.

Rest and recovery: Reduce or stop the exercise and allow yourself a few days of rest. Research on overtraining syndrome shows that getting adequate rest is the primary treatment plan.

Hydration: Drink plenty of fluids. Staying properly hydrated is key to both recovery and prevention.

Sports nutrition: Make sure you're getting enough protein and carbohydrates to support muscle recovery. Carbs are important for endurance athletes and protein is important for athletes relying on muscular strength and power. Above all though, a balanced diet composed of good quality, wholefoods is best at all times!

Cross-training: Overtrained athletes and exercisers experience fatigue in overworked muscle groups. Cross-training with low-impact exercises like yoga, Pilates, walking, or riding a stationary bike can give the overworked muscles a break while still maintaining a level of fitness.