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As a dedicated marathon runner, I’ve experienced the drive to push my body to its absolute limits. I understand the urge to add an extra mile when you’re feeling unstoppable or to fit in one final long run before a major race. I’ve also faced the brink of severe burnout and injury caused by inadequate nutrition and recovery.
For athletes of any discipline, warnings about “overtraining” are common. Some runners overlook the symptoms of overreaching until their bodies force them to stop. While I rarely visit the weight room, Mytour senior health editor Beth Skwarecki highlights that many gym enthusiasts claim, “You shouldn’t strength train on consecutive days, or you risk overtraining.” But how does overtraining differ from ordinary fatigue?
The term “overtraining” is often used casually to describe feeling tired or sore. However, overtraining syndrome (OTS) is a severe, long-term medical condition—primarily documented in endurance athletes. Here’s what you need to know about pushing your body to the point of true overtraining syndrome and the steps to take if it affects you.
What leads to overtraining syndrome (OTS)
OTS occurs as a reaction to intense physical activity without sufficient rest. This is where misunderstandings arise: What truly defines “excessive” training, and what constitutes “adequate” recovery? To clarify, lifting weights on consecutive days doesn’t necessarily put you at risk of severe OTS; in fact, training six days a week can be suitable for athletes who are conditioned for it.
Overreaching compared to overtraining
To achieve progress, you must challenge yourself, correct? There’s a broad range for strategically pushing your body to its limits before it becomes harmful.
Unlike overtraining, “overreaching” is a broader term for exceeding your body’s capacity. Many athletes engage in “functional overreaching,” intentionally pushing beyond their recovery limits for a short period before reducing their workload. However, sustained overreaching over weeks or months can lead to overtraining. For a detailed breakdown, Table 1 in this guide highlights the distinctions between functional overreaching (beneficial), nonfunctional overreaching (harmful), and overtraining syndrome (severely harmful).
Additional terminology clarification: Overtraining syndrome is different from Relative Energy Deficiency in Sport (RED-S) and the Female Athlete Triad. RED-S places greater emphasis on nutritional factors compared to current theories about OTS, though the causes and symptoms of these conditions often overlap.
How to identify if you’re overtraining
If you’ve been training intensely and consistently while experiencing a drop in performance, you might be at risk of overtraining.
Signs of OTS (as outlined by HSS and the National Library of Medicine)
Unusual muscle soreness following exercise
Difficulty training or competing at previously manageable levels
Muscles feeling “heavy” even during low-intensity workouts
Slower recovery times after training
Performance stagnation or decline
Mood disturbances: depression, irritability, or confusion
Poor sleep quality
Low energy levels and lack of motivation
Increased susceptibility to illness
Irregular or missed menstrual cycles
Unintended weight loss or loss of appetite
Digestive issues like constipation or diarrhea
Persistent fatigue
If you suspect you might be experiencing OTS, it’s essential to consult a sports medicine specialist who can guide you toward recovery.
Healing from overtraining syndrome
Your body requires adequate time to recover and regain its previous performance levels. Early detection and prevention of overtraining are key. Alongside professional guidance, here are some additional training considerations to keep in mind:
Rest. Taking a break from your routine may be necessary, even if it means withdrawing from a race or competition.
Nutrition. Reducing training intensity doesn’t mean neglecting proper nutrition. Assess your eating habits and consider consulting a nutritionist to ensure you’re meeting your dietary needs.
Shift your mindset. Reflect on what drove you to overtrain initially. Learning to listen to your body is crucial before resuming intense physical activity.
Ignoring the symptoms of overtraining can lead to your body rebelling. Avoid long-term setbacks. To achieve your athletic goals, you must strike a balance between pushing your limits and allowing adequate recovery.
