Beware…are you overtraining?

You are training well…results are improving, starting to increase the mileage…what could possibly go wrong…overtraining! 

This can occur when an athlete trains beyond the body's ability to recover. The outcomes can be physical & emotional, while performance will also decline. 

The physical signs to look out for are: 

• Persistent fatigue – Ongoing tiredness that doesn’t improve with rest.

• Decreased performance – Drop in strength, endurance, speed, and overall results.

• Increased resting heart rate – Especially noticeable in the morning.

• Frequent illnesses – Due to a weakened immune system.

• Prolonged muscle soreness – Soreness that lingers longer than usual.

• Increased injuries – Especially joint pain, or soft-tissue injuries.

• Loss of appetite – Can lead to unintended weight loss.

• Sleep disturbances – Difficulty falling asleep or unrefreshing sleep.

Signs are not just physical…think psychological: 

• Irritability or mood changes – Increased anxiety, depression, or anger.

• Lack of motivation – Feeling disinterested in training or competition.

• Decreased concentration – Difficulty focusing during training or other seemingly ordinary tasks.

Behavioural signs to look out for: 

• Neglecting recovery – Skipping rest days or not listening to body signals.

• Obsessive training behaviour – Training even when injured or unwell.

• Social withdrawal – Pulling away from teammates, friends, or family.

If any of these becomes apparent, make sure that you prioritise rest and recovery. Reduce or stop training temporarily. Prioritise quality sleep and a balanced diet. Look back on your training plan and see where the increased training started to flatline and have a negative effect on performance. One week of full rest will have no effect on performance…listen to your body, and come back refreshed and ready to go, but aware of the learnings!