As athletes, we often push ourselves, striving for progress, personal bests, and a sense of accomplishment. And when we’re feeling good, it’s easy to let the excitement take over and increase our training intensity and duration more quickly than we should. After all, when motivation is high, and the body feels strong, we think, “Why not do more?”
However, this eagerness can lead to injury if not managed carefully. Our bodies need time to adapt to increases in intensity and volume, and pushing too hard, too soon, can set us up for setbacks down the road. The key to staying injury-free is training smart, not hard.
Recognizing When You’re Doing Too Much
In most cases, the signs of overtraining or injury don’t show up immediately. You might not notice any pain for a couple of weeks, even if you’ve been pushing too hard for too long. One of the most effective tools for injury prevention is a rolling 7-day training analysis. This means you’re not resetting your training volume at the start of each week, but instead consistently evaluating the past 7 days against the prior 7. This method helps give you a more accurate picture of how much strain you’re placing on your body.
For example, if you ran 30 miles over the weekend, but your training log resets on Monday, that mileage isn’t factored into your weekly volume. With a rolling 7-day approach, you’ll better understand if your body is being asked to do too much, too quickly.
The First Sign of Injury: Twinges
One of the earliest indicators of an impending injury is a small, sharp pain or “twinge” during or after a workout. It might seem insignificant at the moment, but ignoring it can lead to more serious problems down the road. When you feel that twinge, take it seriously. Look back at your training, and make adjustments. This is also the time to incorporate corrective exercises, reduce intensity or volume, and let your body recover. It’s tempting to push through, but addressing these early warning signs will save you from months of recovery.
The Path from Overreaching to Overtraining
Ignoring those early twinges and continuing to push your body can lead to a downward spiral of overreaching and eventually overtraining. As you enter this stage, your body will give you signals that it’s under too much stress. Here’s what to watch for:
- Elevated resting heart rate
- Fluctuations in your HRV (heart rate variability)
- Disrupted sleep
- Persistent soreness (DOMS that worsens over time)
- Mental fatigue and loss of motivation
When these signs appear, it’s your body’s way of telling you it needs more recovery time. Take a step back, add more rest, and prioritize recovery. If ignored, this stage can progress to a more serious issue: adrenal fatigue.
Adrenal Fatigue and Beyond
As overtraining progresses, your adrenal system may become overwhelmed. You might start to experience:
- Night sweats
- Appetite changes (either over or under-eating)
- Drastic mood swings
- Decreased performance and motivation
- Abnormal resting heart rate (too high or too low)
These signs are your body’s plea for more rest, more food, and more recovery. If you continue to push past this, the consequences can be severe, even leading to adrenal failure. At this point, your thyroid might go into overdrive, leading to symptoms like hair loss and even stress fractures. Your body will become weaker, and the road to recovery could take months or even years.
Learning from Experience: My Journey with Overtraining
I’ve been there—caught up in the thrill of progress and pushing too far. At one point, I ended up with borderline adrenal failure. My body was breaking down, and I had severe thyroid issues. I was losing hair, had constant night sweats, and felt sick all the time. My performance dropped, and I was fatigued beyond belief. It wasn’t until I experienced these drastic symptoms that I realized I needed to make a change. It took about a year to recover, and during that time, I learned how important it is to listen to your body.
How to Prevent Overtraining
Staying healthy and strong as an athlete requires awareness of your body’s signals. Here are some strategies to prevent injury and overtraining:
- Track your data: Keep an eye on your mood, pain levels, sleep quality, resting heart rate, HRV, and energy levels.
- Incorporate recovery days: These aren’t lazy days—they’re essential for muscle repair and overall progress.
- Eat well: Prioritize protein, healthy fats, and complex carbs. Fuel your body with what it needs to perform and recover.
- Modify when necessary: Some days, turning a run into a walk or skipping a workout altogether is exactly what your body needs.
The joy of sport is in the journey, not just your race results. Training with a healthy, long-term mindset will not only help you avoid injuries but will also keep you happy and balanced along the way.
Remember, progress is only sustainable when we listen to our bodies. If you need guidance on how to train smartly, stay injury-free, and enjoy your sport to the fullest, feel free to reach out—I’m here to help.
Are you TIRED AND INJURED?