Understanding Overtraining: Symptoms and Recovery

Engaging in intense training can be commendable when striving to excel in your chosen sport. Putting in countless hours at the gym, logging numerous miles, and consistently pushing yourself can undoubtedly contribute to achieving your athletic goals. However, it’s essential to recognize that excessive training without proper recovery can hinder your progress and potentially lead to a decline in performance.

Overtraining syndrome occurs when athletes fail to adequately recover after repetitive and intense training sessions. This condition can manifest as fatigue, declining performance, and an increased risk of injury. Dr. Marci A. Goolsby, Medical Director of the Women’s Sports Medicine Center at HSS, explains, “When an athlete aims to improve their performance, they have to push their limits. But sometimes, a line is crossed. Engaging in repetitive and strenuous training without allowing for sufficient recovery can result in overtraining, negatively impacting how the athlete feels and performs.”

Here’s a breakdown of what overtraining entails, the warning signs and symptoms to watch out for, and steps to recover if you find yourself experiencing it.

Understanding Overtraining

There are two classifications for excessive exercise: overreaching and overtraining.

Overreaching refers to experiencing muscle soreness beyond the typical level when you don’t allow enough recovery between workouts. Overreaching often occurs after consecutive days of intense training and can leave you feeling worn out. Fortunately, the effects of overreaching can be easily reversed with proper rest.

On the other hand, overtraining occurs when athletes disregard the signs of overreaching and continue training. Some athletes believe that weakness or poor performance indicates the need for even more rigorous training, leading them to push themselves further. Unfortunately, this only further breaks down the body.

Full recovery from overtraining can be challenging and may require weeks or even months of taking time off from training—an especially daunting prospect for those whose lives revolve around their sport.

Preventing Overtraining

Maintaining a healthy balance and preventing overtraining requires prioritizing sleep, nutrition, and mental wellness as integral components of your training regimen. “Many of us use exercise to manage stress,” says HSS sports psychologist Dr. Deborah N. Roche. “It can be a great way to clear your head and enhance your mood. However, you can have too much of a good thing.”

Symptoms and Warning Signs

Identifying overtraining can be challenging. Dr. Goolsby advises, “It’s natural and expected to feel fatigued after challenging training sessions. However, if you’re not recovering between sessions or experiencing overall fatigue and difficulty pushing yourself during workouts, these could be indicators of overtraining.”

The signs of overtraining can be categorized as follows:

Training-related signs:

1. Unusual muscle soreness that persists with continued training
2. Inability to train or compete at a previously manageable level
3. “Heavy” leg muscles, even during lower-intensity exercise
4. Delays in recovery from training
5. Performance plateaus or declines
6. Thoughts of skipping or cutting short training sessions

Lifestyle-related signs:

1. Prolonged general fatigue
2. Increased tension, depression, anger, or confusion
3. Inability to relax
4. Poor-quality sleep
5. Lack of energy, decreased motivation, moodiness
6. Loss of joy in activities once enjoyed

Health-related signs:

1. Increased occurrences of illness
2. Elevated blood pressure and resting heart rate
3. Irregular menstrual cycles or missed periods
4. Weight loss or decreased appetite
5. Digestive issues such as constipation or diarrhea

If any of these signs resonate with you, it may be time to make adjustments. Dr. Goolsby advises, “It is best to identify these symptoms early on and adjust training accordingly. If the symptoms become more severe and prolonged, recovery will take much longer.”

Recovering from Overtraining

If you’re experiencing symptoms of overtraining, it’s crucial to consult with your coach, athletic trainer, or doctor. These sports medicine professionals can work with you to establish personalized guidelines for your recovery. Dr. Goolsby emphasizes the importance of coaches identifying issues their athletes may face with strenuous training and engaging in open dialogue to determine whether training adjustments are necessary. Additionally, ensuring good sleep, nutrition, and mental health is crucial.

Typically, the recovery process from overtraining includes:

1. Rest: Rest is paramount for recovery from overtraining. You may need to temporarily stop or reduce your training—even if it means forgoing an upcoming competition.
2. Nutrition: Evaluate your eating habits. Have you been depriving your body of the calories, protein, vitamins, and minerals it needs for high-quality, high-intensity training? Collaborate with a nutritionist to develop an eating plan that provides your body with the necessary energy and nutrients for healing.
3. Mental Health: Taking time off from training can be emotionally challenging. Mental health professionals can assist in the recovery process by creating a space for you to discuss your feelings. Dr. Roche suggests, “Receiving support and validation for the difficulties associated with taking a break can help normalize the experience and make athletes feel less overwhelmed or discouraged. Additionally, mental skills training and other psychology techniques can be taught and utilized during the break. Mindfulness, visualization, and other methods have proven effective in helping athletes prepare for and return to sport after an injury.”
4. Gradual Return: Your doctor and coach should determine when you’re ready to resume training. Signs that you’re likely ready to resume full training include renewed interest and the ability to train intensely with normal responses.

When reintroducing training, start at a lower intensity and gradually increase it. Initially, your training volume may be reduced by at least 50 to 60 percent. Aim to increase training by approximately 10 percent each week.

While it may be challenging to ease back into training slowly, apply the same discipline you developed for training to adhering to the recommendations of your sports medicine team. Dr. Goolsby advises, “The recovery process will differ for each athlete. It’s important to be aware of symptoms during the progression back to activity. Attempting to return to full training too quickly can result in prolonged recovery.” The closer you follow the guidelines provided by professionals, the sooner you’ll be back in the gym, on the track, or in the field.

Preventing Overtraining

Whether you’re experiencing symptoms of overtraining or simply aiming to stay safe as you advance your workouts, the best approach is to prevent overtraining altogether. Here are some tips to help maintain a safe and realistic routine:

1. Listen to your body: Work closely with your coach or doctor and communicate how you’re feeling.
2. Visualize your workouts: Utilize imagery and visualization to simulate training, allowing for rehearsal without overloading your body and risking injury.
3. Keep a training log: Record your overall well-being and the amount of exercise you engage in. “As you increase your training load, noting how you feel each day in a training log can help you recognize signs of overtraining so that you can reduce the load and prevent overtraining,” advises Dr. Roche.
4. Balance training with recovery time: Adequate rest is not a sign of weakness. Ensure you have at least one complete day of rest each week.
5. Alternate hard and easy training days: If you’re training for a specific activity, incorporate alternating days of intense and lighter workouts. Integrate cross-training and other forms of active rest into your training routine. As you increase the duration and intensity of your training, do so gradually.
6. Acknowledge when you’re overdoing it: If you find yourself becoming fixated on training, exercising despite injury or pain, or feeling guilty when skipping a day without vigorous exercise, speak to someone about your emotions. Strive to maintain a healthy relationship with exercise.
7. Ensure adequate calorie and nutrient intake: Evaluate your food habits and make sure you’re consuming enough calories and nutrients to support your training and muscle repair. Collaborate with a nutritionist to ensure you’re meeting your body’s needs.
8. Stay hydrated: Dehydration contributes to muscle fatigue. Drink plenty of water and aim for urine that is lightly colored. Be cautious with fluids that contribute to dehydration, such as caffeinated and alcoholic beverages.
9. Manage stress: Everyone copes with stress differently. When stress surpasses your ability to manage it, your body starts to break down. Look for opportunities to rearrange your priorities to minimize the impact of stressors on your well-being.
10. Seek professional help: Consider consulting with a mental health professional to address any issues related to your training, work, family, social life, body image, finances, travel, time management, or any other factors impacting your mental well-being.

By incorporating these practices into your training regimen, you can reduce the risk of overtraining and promote a healthier, more sustainable approach to athletic development.