How to Avoid Overtraining in Running

Many runners have a personality and an attitude toward their sport that can push them to overtrain. Here are a few of the factors that often lead to overtraining:

Doctors are not sure of the exact causes of overtraining syndrome, but it's usually connected to steady, hard training without enough time to recover. One of the most common mistakes that leads to OTS is a rapid increase in workout intensity or volume. If you start running farther or harder without adequate preparation, you become a prime candidate for OTS. A common rule of thumb is to never increase your training mileage by more than 10 percent in one week [source: Hadfield].

Another factor in overtraining is too much anaerobic training. The intense, short-term effort that runners put out during interval training (running shorter distances at faster times) is great for building strength and speed. But too much of it can lead to overtraining [source: Taylor].

Poor nutrition can also play a role in overtraining. Some runners, especially those who are conscious of their weight, tend to eat too little. You need to replenish the calories you burn during workouts. One rule is to aim for 60 percent of calories from complex carbohydrates, 25 percent from fat and 15 percent from protein [source: American Running Association].

Finally, a lack of enough rest or sleep can be an important contributor to overtraining. You rise early to get in your morning run, you lead a busy day at work and you don't get to bed until late. Over time, you build up a sleep deficit that contributes to OTS even if you haven't increased your training intensity.

Move on to the next page to learn the symptoms of overtraining.

To avoid overtraining in running, look for early signs and take steps to modify your workout schedule. Overtraining is a syndrome defined by a collection of symptoms rather than one specific ailment.

There is no definitive test for overtraining. Some athletes show hormonal imbalances, including an excess of the stress hormone cortisol, which can be revealed by blood tests [source: Maffetone]. But these expensive tests are not usually the best way to know when you're experiencing OTS. Instead, look for a cluster of symptoms that do not go away quickly.

The physical symptomsof overtraining start with how you feel when you run. Do your legs often feel heavy? Do you become fatigued more quickly? Has your performance during workouts been declining? Have you failed to improve your times over the past few races? All of these indications can point toward overtraining syndrome.

Overtraining may show up after your workouts. The common soreness or muscle ache that follows a workout doesn't go away. You fail to recover as quickly between workouts. Another common symptom of overtraining is frequent injuries. Aches and pains are common among runners, but if you can't seem to get over one injury before you have another, you may be overtraining.

A lack of appetite or weight loss may be a clue to overtraining. Some runners find that they feel clumsy or awkward. A general fatigue you can't shake should set off alarm bells that you may be suffering from OTS.

One symptom that's often overlooked is more frequent colds and upper respiratory infections. Overtraining can affect your immune system, and a cold that you have trouble getting over should alert you to the possibility that you're overtraining.

Psychological symptoms can also point to overtraining. A common one is the loss of enthusiasm for running. Workouts become a chore, not something you look forward to. You don't get any pleasure out of racing. It's just not fun anymore.

That loss of enthusiasm might carry over to other activities. You show signs of depression and mood swings. You become tense and irritable, have trouble relaxing and suffer from insomnia. All of these can point toward overtraining.

OTS is not something runners should take lightly. On the next page you will learn some of the dangers of overtraining.

Overtraining can have serious consequences for your running and for your health in general. To begin with, overtraining is a common cause of runners' injuries. Pulled muscles and blisters are only the beginning. More serious injuries include runner's knee, shin splints and plantar fasciitis, a painful foot problem. All of these ailments can be caused or aggravated by too much training with too little rest.

Just as training stresses muscles, tendons and ligaments, it also causes wear on bones. Continued overtraining can lead to stress fractures, small cracks in your bones. These injuries are serious and need plenty of time to heal. Pushing ahead with your training makes them worse [source: Mann].

Overtraining interferes with running performance. OTS often leads to slower recovery from each training session, so the runner fails to make progress. Race times grow slower. Chronic overtraining can keep a runner from ever reaching his or her running potential. In the worst cases, it may end a runner's competitive career [source: Meehan].

The symptoms of overtraining may be confused with those of more serious medical problems. If OTS symptoms persist, you should consult a doctor who specializes in sports medicine. A physician can check for other causes of your condition. Anemia, some viruses and thyroid problems can all produce some of the same symptoms as overtraining. What you assume to be overtraining may actually be depression or chronic fatigue syndrome [source: Empfield]. A doctor can help you get a clear picture of what's going on in your case.

If you ignore the symptoms of overtraining, they may lead to more serious problems over time. Hormonal changes can affect many systems in the body. Anemia and iron deficiency often accompany overtraining. Overtraining can lead to chronic insomnia or depression. Colds, flu and other infections become more common as overtraining weakens your immune system. Some runners experience a loss of libido. Women may suffer from menstrual irregularity or the absence of their monthly period [source: Runbritain.com].

In some cases, severe overtraining has been shown to affect the responsiveness of the runner's heart. It no longer speeds up properly during exercise. This "tired heart" syndrome severely restricts running performance [source: Empfield].

You can avoid the dangers of overtraining by preventing the syndrome in the first place. Read on to find out how.

The only real cure for overtraining is a long rest, followed by a gradual buildup of training intensity. Overtraining is like digging a hole. The longer it goes on, the deeper the hole and the longer it takes to recover. A three-week layoff from hard training might be enough to remedy a relatively mild case of OTS. Some severe cases can require as much as three months' rest [source: Runbritain.com].

Prevention is clearly the best route. Plan a workout routine that's within your current capacity, depending on your fitness, age and any recent injuries. Make sure you ramp up your distance and intensity gradually. Balance work and rest: Schedule a rest day once a week, and each month take a week in which you reduce your training by 30 to 50 percent [source: Hadfield].

Don't schedule hard workouts on successive days -- alternating heavy and light training will give you the best results. Incorporate cross training into your program. Things like swimming, cycling and stretching help build fitness while taking the stress off your running muscles.

It's a good idea to train by effort rather than just calculating your distance and time [source: Hadfield]. You'll need a heart-rate monitor. Determine the best training based on your current level of fitness. If you find you're maintaining the same heart rate but your times are increasing, it's time to cut back and rest.

Eating well can help head off OTS. Your calorie intake must keep up with training level -- as you run more, eat more. Running can help you lose weight, but don't try to drop the pounds too quickly. Eat a snack or small meal within 30 minutes of a hard workout to give your body the nourishment it needs [source: Sinclair]. Make sure you drink enough water before and during training.

Get plenty of sleep. You may find that you need extra sleep during periods of heavier training. Keep in mind that resting is really part of your training. Don't skimp on it.

These preventive steps will help you to avoid the problems that come with overtraining. Just as important, they'll help keep running a rewarding and enjoyable activity for years to come.

Move on to find out more about running and ways to avoid overtraining.