Running 26.2 miles requires grit, determination and a willingness to suffer. Unfortunately, these same traits often push highly motivated marathon runners to overtrain when preparing for competition.
Overtraining occurs when an athlete's performance plateaus—or even declines—as a result of training beyond their capacity to recover. According to a study on the effects of too much preparation, over 60 percent of distance runners will experience overtraining syndrome.
Fortunately, recognizing the signs of overtraining can help you avoid injury and run your best on race day.
Physical Signs
The most obvious signs of overtraining are often physical. Sore muscles, heavy legs and general fatigue are an unavoidable part of marathon training. But you shouldn’t feel that way every day.
Physical Signs of Overtraining:
- General Fatigue
- Muscle Soreness
- Restless Sleep
- Elevated Resting Pulse
- Headaches
- Return of Injuries
- Colds and Flu
- Unquenchable Thirst
Mental Signs
The long hours spent training for a marathon require immense focus and concentration. It's a challenge to complete successively longer runs while staying motivated and focused on your training goals each week. However, the mental effects of overtraining are something completely different.
Mental Signs of Overtraining:
- Lack of Focus
- Limited Attention Span
- Obsessive Thoughts about Running
Emotional Signs
Most runners are pretty easygoing. But hanging around with a runner who's overtraining is no picnic. The emotional effects of overtraining can lead to self-doubt and anxiety about running fitness, which can then lead to increased training and perpetuation of the cycle.
Emotional Signs of Overtraining:
- Irritable or Cranky
- Apathy
- Self-Doubt
- Loss of Motivation
- Depression