While runners are constantly trying to improve their times, overtraining is common in the community and the signs pertaining to overtraining can be very subtle. It’s easy to understand that not every run will be the same. At times, you may breeze through a 5KM and other times 3KM may feel like a bad nightmare therefore as runners, we’re constantly trying to improve regardless of the distance. Here are five signs that you’re overtraining.
If you’re suffering from mood swings throughout the day, this could be a sign that you’re battling the overtraining bug. Running and training in general should be inspiring, not a daily chore. If you feel yourself getting irritated easily throughout the day or all of a sudden your fuse has been incredibly short, then you may be overtraining. Take a step back, take a few days off from running and take a break! Sleep in, have a not-so-healthy meal and find inspiration again.
If you find yourself extremely tired after what was expected to be an “easy” run, then you may be overtraining. If your performance has suddenly decreased dramatically then chances are you are very tired. The body needs time to repair itself and running yourself into the ground will do more harm than good. To combat this lingering fatigue, rest up, get a little extra sleep and monitor your diet closely.
As crazy as it may sound, overtraining is linked to insomnia and other sleeping disorders. Your body needs rest and every night it wants rest, however, overtraining keeps your central nervous system awake and excited. The central nervous system will tell you if you’re overtraining and if you find yourself in a state of restlessness or struggling to concentrate then perhaps you should consider taking a break from running.
General soreness is fine and expected when you’re doing any kind of workout but if your body aches days after a run then this may be the most obvious sign that you’re overtraining. You may feel an ache in the shoulder, then all of a sudden your knee or back starts to pain and this creates your entire body to enter a state of soreness. If you experience this feeling then you may be overtraining and need to take a few days to rest.
Weaker Immune System
Exercise helps build up the human immune system but overtraining will force your immune system into a weaker position. If your body is in constant recovery mode as it works to repair cells, tissue, and ligaments then your immune system cannot fight off bacteria or viruses. If you find yourself getting sick often then this may be a sign of overtraining and it’d be a good idea to take a break so that your immune system could return to normal.
QOTD: So how do you make sure you’re not overtraining?
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