Runners are a dedicated lot.

More so than most people, we recognize the link between hard work and achieving our goals.  We’re willing to push ourselves and deal with the soreness and fatigue that are a necessary part of becoming our best. We believe that more is better and that harder training will lead to faster races and maybe even some shiny new PRs.

And we’re right – at least up to a point.

Unfortunately, the very dedication and willingness to work hard that makes us good runners in the first place can also lead to our downfall. We all know runners who are afraid to rest for fear of losing fitness or slipping behind their rivals. Like most things in life, training well requires a balance, in this case a balance between hard work and sufficient recovery to rebuild our muscles and function at a high level.

Overtraining is a hard concept to define, but you know when you have it. Poor race results, tired legs, lack of motivation and frequent minor illnesses are all signs that we’re overdoing it, even if we don’t want to admit it. Once you’ve reached the overtraining stage, the road to recovery can be long and fraught with pitfalls and setbacks.

Fortunately, it’s possible to recognize the early warning signs of overtraining and take steps to prevent it.

Here are some of the most common signs that you may be overdoing it.

Overtraining Symptoms

• Poor performance in races.
• Soreness in your “weak-links” that is, areas where you’ve had injuries in the past.
• Insomnia, or inability to relax and rest.
• Increased irritability.
• Rapid weight loss.
• Decreased appetite.
• Higher than normal resting heart rate and blood pressure.
• Feelings of sluggishness where training.
• Frequent minor colds or sore throats.
• Menstrual changes in women.
• Decreased co-ordination, ie. you’re more clumsy than usual in your daily tasks.
• Loss of enthusiasm for training.
• Decreased maximal heart rate.
• More frequent and copious sweating or night sweats.

Keep in mind that any of these symptoms in and of itself may not mean you’re overtraining, but if you exhibit several of these at once, you should consider the possibility that you might be overdoing it.

 Prevention of Overtraining

As always prevention is easier than a cure. The best way to prevent overtraining is to follow a moderate but challenging training program that with adequate recovery between your hardest training sessions. Here are some ideas for training hard while avoiding overtraining.

• Don’t make sudden alterations in your training. Any increase in mileage or intensity should be done slowly and gradually to give your body time to adapt.
• Finish your hard workouts feeling tired but knowing you could do a little more.
• Keep your weekly mileage at a challenging but realistic level.
• Run very easily on your recovery days.
• Don’t do more than 2 hard workouts per week. The other days should consist of relaxed running at a conversational pace.
• Don’t be afraid to take the occasional rest day if you need it.
• Don’t try to train at a high level all year round. Focus on 2 or 3 big races or racing seasons such as a 2 marathons per year or a spring and fall racing season if you run shorter races. Take a break after a peak race or season and then begin to slowly build to a peak for your next one.
• Take a complete break from training for 2 to 4 weeks per year. You’ll come back rested, refreshed and eager to train hard.
• Include variety in your training program. Don’t do the same workouts at the same pace all year round. Plan your training to include a sensible progression throughout your season and from one season to the next.
• If you’re feeling sick or run down, take it easy until you’re back to normal.
• Get 8 hours or more of sleep per night.
• Reduce the amount of junk food you eat and focus on quality, whole foods that offer a balance between carbohydrates, protein and fat.
• Take a long term view of your training and don’t push to make big improvements in a short period of time. This short-sighted approach almost always backfires.
• Pay attention to your post run recovery - cool down properly from your workouts, re-hydrate, and eat a snack with approximately a 4:1 ratio of complex carbohydrates to protein as soon as possible after your run.

• Avoid racing or challenging workouts.
• Reduce your training volume by 50% or more.
• Avoid workouts that build significant amounts of lactate, such as interval or repetition training. Brief alactic workouts a couple of times a week such as short (60-80m) sprints with full recovery are ok and will probably help you get rid of that dead-legged feeling.
• Get as much sleep as possible.
• Increase the amounts of complex carbohydrates from whole foods in your diet.
• Skip the junk food. You need nutrients, not empty calories.
• Return to your regular training program slowly and progressively. Don’t be in a hurry to get back to normal or you risk a further setback in your recovery.