Beyond Tired: 8 Signs You Might Be Overtraining

We all want to improve as runners, and pushing our limits is part of the process. But there's a fine line between effective training and pushing too far. As a physical therapist and running coach, I've seen firsthand how easy it is to accidentally tip into overtraining, especially when you're highly motivated.

Overtraining isn't just about feeling a little tired; it's a state where your body and mind can no longer recover adequately from the demands of your training. It can derail your progress, increase your risk of injury, and completely zap the joy out of running.

So, how do you know if you're doing too much? Here are 8 signs to watch out for. Listen to your body—it's usually trying to tell you something important!

1. Persistent Fatigue

This is more than just feeling tired after a long run. If you're constantly feeling drained, even after rest days, and find yourself struggling through daily tasks, it could be a sign of overtraining. Your energy levels just never seem to bounce back.

2. Elevated Resting Heart Rate

Your resting heart rate (RHR) is a fantastic indicator of your recovery. If you notice your RHR is consistently higher than normal (even just 5-10 beats per minute) when you wake up in the morning, your body might be working overtime to recover. Track it regularly to spot these changes.

3. Difficulty Sleeping

This might seem counterintuitive. You're exhausted, so you should sleep well, right? Not always. Overtraining can disrupt your nervous system, leading to difficulty falling asleep, frequent waking, or waking up feeling completely unrefreshed. Quality sleep is essential for runners, and its disruption is a major red flag.

4. Decreased Performance

Despite putting in the work, you might notice your pace slowing, your efforts feeling harder, or your times getting worse. You might struggle to hit paces you normally achieve, or your usual routes suddenly feel much more challenging. This isn't just a "bad day"; it's a sign your body isn't adapting positively to the training load.

5. Lingering Muscle Soreness

While some soreness is normal (especially after tough workouts), lingering muscle soreness that lasts for days and doesn't seem to improve with rest is a classic symptom of overtraining. Your muscles aren't getting adequate time to repair and rebuild.

6. Frequent Illness

If you find yourself constantly catching colds, dealing with persistent sniffles, or just generally feeling run down, your immune system might be compromised. Intense training without adequate recovery can suppress your immune function, making you more susceptible to illness.

7. Loss of Motivation

Remember how much you love running? If that spark starts to fade, and training feels like a chore rather than a joy, it could be more than just a mental slump. A significant loss of motivation or enthusiasm for running is a common sign of mental and physical burnout from overtraining.

8. Mood Changes

Overtraining isn't just physical; it takes a toll on your mental and emotional well-being too. You might experience increased irritability, anxiety, feelings of sadness, or just general moodiness. Your nervous system is under constant stress, impacting your emotional regulation.

Listen to Your Body, Prioritize the Basics

If these signs sound familiar, it’s time to take a step back. Overtraining isn't a sign of weakness; it's a sign you care deeply about your running. But pushing through these symptoms will only lead to further setbacks.

Remember to prioritize the basics we've talked about: quality sleep, good nutrition, smart strength training, and listening to your body. Sometimes, the best way to get stronger and faster is to do less for a little while.