Training for an event, race or specific goal requires consistency, discipline and can be extremely rewarding. The harder you work, the more results you get. However, sometimes enthusiastically training too hard, too intensely and without adequate rest backfires. This is called Overtraining Syndrome. It occurs whenever you train beyond your body’s ability to recover and may lead you down the path of fatigue and decreased performance. If you notice any of the following, it may be time to take a few days off from your training:
1. Underperformance. This is usually one of the first signs of overtraining. If your normal squat weight of 150 pounds begin to feel like 350 pounds, it may be time to back off from training.
2. Pain in Muscles and Joints. You have the proper shoes for training, and are diligent about form, but all of a sudden you’re experiencing unusual pain in several muscles and joints for more than three days. If you notice that your muscles are achy and tired, allow them to recover by taking a break.
3. Difficulty Sleeping. Overtraining causes your brain to be overactive, which results in your being awake all night even though you may be physically tired.
4. Lowered Immune System. Overtraining makes you susceptible to colds and other illnesses. Additionally injuries may occur during training during this period because of a depressed Immune System.
5. Slow Recovery. If you find yourself more sore than usual after working out, take extra time off. Also, if you’re taking too long to recover between sets, take an extra day off.
6. Too Much Effort. If you feel as if you need more effort to do the same amount of work, lighten the load and make the workout shorter.
7. No Enthusiasm. You normally look forward to working out, but lately it feels more like a chore or a job. It’s time to take a step back, breathe and evaluate—working out should be fun, not dull and boring!
8. Heart Pounding. If your heart feels like its pounding when you get out of bed, it may be a sign of overtraining.
9. Increase in Resting Heart Rate. My running coach once said that if his resting heart rate was more than five beats above or below normal, he would not exercise that day. If you notice your resting heart rate is too high and this continues over time, you may be overtraining. Track yours by having your heart rate monitor by your bed, so you can check it the minute you wake up.
10. Heavy Legs. If your legs feel like they’ve turned into concrete, it’s time to rest.
People experience overtraining differently because every body is different. If you experience many of the signs listed above, it may be a good idea to go to you doctor to find out for sure. Drinking lots of water, reducing your exercise regimen and adequate rest will go a long way to ensuring your recovery from this ‘pain in the butt’ (pun intended)
