What it is
Overtraining is the fatigue of a person both physically and psychologically. It is important to understand that forcing yourself to train in the same manner can lead to unpleasant consequences. This phenomenon occurs in various sports, but endurance athletes are more prone to overtraining.
Main symptoms
There are numerous signs that indicate an athlete has overtrained. It manifests differently in everyone. However, there are common symptoms:
✔ A feeling of fatigue, both during training and at rest;
✔ Muscle pain;
✔ Heaviness and pain in the lower limbs;
✔ Sleep disturbances;
✔ Significant increase in resting heart rate;
✔ Feelings of anxiety, with panic attacks being common;
✔ Poor recovery of the body after workouts;
✔ Weight loss;
✔ Deterioration of appetite;
✔ Irritability and loss of motivation;
✔ Loss of libido.
These are clear signs that the body is experiencing excessive stress and does not have time to recover. However, it should be understood that these can also be symptoms of other diseases and changes in the body. Therefore, if they appear, one should consult a doctor.
What causes overtraining
In sports, energy is not simply expended. Muscles and joints typically sustain some damage. That is why it is crucial to allow time for recovery after training. This allows the body to regain strength and recover lost energy.
When the body does not recover adequately, the effect of overtraining arises. Poor recovery leads to various unpleasant consequences listed above. One could say that the entire functioning of the body is disrupted. However, it should not be forgotten that overtraining can occur not only due to improper training. Other significant factors play a role:
✔ Poor nutrition, where the body experiences dehydration, a lack of calories, and various beneficial elements;
✔ Stress and overexertion;
✔ Changes in weather conditions;
✔ Deterioration of health due to illnesses and injuries;
✔ Bad habits and an unhealthy lifestyle.
For runners, the main cause of overtraining is often the improper organization of rest. The body experiences severe loads that require quality recovery afterward.
Actions if you are overtrained
It is crucial to pay attention to your diet. You should include foods rich in vitamins and minerals. It is also necessary to focus on rest. Perhaps the recovery time for joints and muscles needs to be longer than the athlete is used to allowing. You can begin to feel improvement in well-being shortly after taking these actions.
If you cannot independently create a training and recovery schedule, you may need the help of an experienced coach. Depending on specific situations, a break may be necessary, lasting anywhere from a few days to a few weeks. Such a pause can be extremely important for the body. With the right approach to this issue, an athlete can quickly return to their usual lifestyle and favorite training.
How to prevent overtraining
As in any endeavor, the best way to protect against troubles is through preventative measures. An athlete must learn to "listen" to their body and assess its physical capabilities. During training, it is advisable to monitor fatigue levels, irritability, and overall well-being. Specialists provide some recommendations:
✔ It is necessary to continually analyze sports activities;
✔ Goals should be realistic. Avoid striving for instant high achievements. This should be done gradually;
✔ Regularly monitor the intensity of workouts and the rest between them;
✔ It is best to develop an appropriate program with the help of an experienced coach and a healthcare provider;
✔ If unpleasant sensations occur during training, one should change the type and intensity of training;
✔ Continuously monitor your mood, sleep, and other psychological indicators.
Every athlete is recommended to keep a diary, in which they should record details about training, rest, pulse readings, weight changes, and overall well-being. Such statistics will not only help avoid overtraining but also assist in setting new personal sports goals correctly.