Signs of overtraining and how to avoid it
The difference between normal tiredness, overreaching and overtraining. Warning signs and how to prevent it through planning.
Feeling tired after a hard block is normal and even intended. The problem starts when the tiredness doesn't go away with a few days of rest.
Three levels
- Normal fatigue: recovers in one or two days.
- Overreaching: performance drops for days or a couple of weeks. It recovers with rest, and sometimes you perform better afterwards.
- Overtraining: performance drops for weeks or months. It's far more serious and hard to get out of.
Warning signs
- Performance falling even though you train the same or more.
- Resting heart rate abnormally high or low for several days.
- Disrupted sleep, irritability, lack of motivation.
- Frequent colds and niggles.
How to prevent it
Increase load progressively, respect recovery weeks and take stress outside sport into account. Watching form and ramp rate helps you see the trend before it's too late.
If you suspect you're overtrained, stop and see a health professional: it doesn't get fixed by training more.