Signs & Symptoms Of Overtraining From Running

Overtraining is when you exceed your capacity for exercise. Your body has a limit to the amount of exercise from which it can recover. If you are running more mileage and your performance is getting worse instead of better, you may be suffering from overtraining syndrome. It can impact your nervous system, musculoskeletal system, cardiovascular system, immune system and reproductive system. The signs and symptoms are mental as well as physical. Overtraining can lead to injuries and frequent illness.

Mental

Overtraining causes general malaise, giving you a vague or unfocused feeling of mental uneasiness, sluggishness or discomfort. Disruption of normal sleep patterns is a common psychological symptom of overtraining, according to a study published in the "Journal of Athletic Training." You may experience difficulty in getting to sleep on time and less quality sleep. This lack of quality sleep hampers your body’s ability to adapt to exercise, worsening the physical symptoms of overtraining.

Physical

A decline in performance despite increased exercise is a major indicator of overtraining, according to the National Strength and Conditioning Association. Common physical signs of overtraining include an increase or decrease in resting blood pressure, increased resting heart rate, unexplained weight loss and prolonged excessive thirst. Overtraining results in a weakened immune system causing increased risk of common illnesses such as cold and flu. Chronic overuse injuries of the musculoskeletal system can also occur if overtraining syndrome continues untreated.

Overuse Injuries

Overuse injuries in the legs are common in runners because of impact forces of running, as reported in a study published in "Medicine and Sciences in Sports and Exercise." Your body’s tissues adapt to forces by becoming stronger, but tissues get weaker rather than stronger when time between running sessions is not adequate. Symptoms of common injuries associated with running include pain in the shins or soles of the feet, pain around the kneecap and pain in the achilles tendon.

Prevention and Treatment

According to the National Strength and Conditioning Association, the best way to prevent overtraining is by slow and gradual progression in running distance and adequate rest between runs. Avoid large increases in weekly mileage. If you experience any signs and symptoms of overtraining, rest is the best treatment. Active rest, such as lower intensity walking, can be a good option to prevent deconditioning. Seek medical advice if symptoms persist.