In the face of the coronavirus lockdown, it seems more people are running than ever before. This, of course, is great, but it's important to take time off to avoid overtraining.
Best winter running gear, Runner's World Head Coach, explains the warning signs of overtraining syndrome (OTS).
When running
1. Lack of progression
Despite increasing the quality and/or quantity of your training, your progression slows or reverses. You’re working harder in sessions that previously felt easy.
2. Injuries and niggles
In the face of the injury that just doesn’t improve.
3. Muscle fatigue and slow recovery
A classic sign of OTS is taking significantly longer to recover from hard sessions.
In the mind
4. Mood swings and sensitivity
Finding yourself regularly irritable and moody? This could be a sign you're overtraining.
5. Loss of motivation
Simply no longer enjoying your training, seeing running as a ‘chore’ and fearing your hard sessions
6. Less concentration, resilience and focus
Finding it harder to ‘tough it out’ in hard sessions or races.
Outside of running
7. Weight loss or gain
Overtraining increases the likelihood of rapid and hard-to-explain weight fluctuations.
8. Cravings
In the face of the.
9. Loss of appetite
An increase in adrenaline and noradrenaline triggered by overtraining can cause a loss of appetite.
10. Tiredness
Constant, or periods of extreme tiredness. A decreased ability to achieve a deep sleep phase, often indicated by an increase in movement during sleep is another sign.
11. Illness
Is ultra-running bad for the heart.
12. Loss of libido
Overtraining causes a reduction in anabolic hormones, which can result in reduced sex drive.
13. Blood deficiencies
Blood tests can reveal OTS markers such as a drop in ferritin (a protein that stores iron) and magnesium.
14. Heart rate
A rise in your resting heart rate on waking, or a consistent change while running at lactate threshold can indicate OTS.
