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The Effects of Overtraining

The Effects of Overtraining Part I

~ Over training- Is a physical, behavioral, and emotional condition that occurs when the volume and intensity of an individual's exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. Overtraining is a common problem in several sports, but it can also be experienced by runners and other athletes. Even the best of us wanting to get better experience this

Addiction
~ Physical exercise may be addictive. One theory is that this addiction is due to natural endorphins generated by the exercise. Whether strictly due to this chemical by-product or not, some people can be said to become addicted to or fixated on psychological/physical effects of physical exercise and fitness. This may lead to over-exercise, resulting in the "overtraining" syndrome. I have experience this several times and my overtraining resulted from this mindset: (Just one more interval, a few more miles, go faster).

Physiology

~ Improvements in strength and fitness occur only after the rest period following hard training. This process can take days to complete, depending on the intensity and duration of exercise leading to the over trained state. If sufficient rest is not available, then complete regeneration cannot occur. If this imbalance between excess training and inadequate rest persists, then the individual's performance will eventually plateau and decline. Mild over training may require several days of rest or reduced activity to fully restore an athlete's fitness. If prompt attention is not given to the developing state and an athlete continues to train and accumulate fatigue, the condition may come to persist for weeks. (Been there, done that got a coffee mug, T-shirt and bumper sticker).

Part II will discuss more on physiology and symptoms of overtraining

Happy Running!

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Comment by Megan Kunkel on May 22, 2013 at 9:55pm

Melvin, great post! I'm right there in the coffee mug, T-shirt, and bumper sticker club too! Hoping to avoid that this year!

Comment by Ryan Johnson on May 21, 2013 at 10:59am

Thanks for the post, Melvin!  This is also a valuable lesson for me, as I'm guilty of waiting too long after the soreness fades to make great improvements, or not waiting long enough and giving myself recovery. 

Comment by Melvin Watson on May 20, 2013 at 9:30am

Thank you'll for reading and commenting.

Comment by Julie Chagnon on May 19, 2013 at 10:50am
Awesome advice!!! Exactly what drove me into the ground so many times. Backing off is what keeps me running, not exhausted. Tell it Mel!
Comment by Tim Bergsten on May 15, 2013 at 9:06am

Mel, You've hit on a subject that I know nothing about. Much of my active adult life has take on a pattern - exercise ... over-train ... get injured ... recover ... exercise ... over-train .. and on and on. In fact, I'm just now recovering from a low-back problem. So what did I do last night? Hill repeats. I'm not sure I'll ever learn. Perhaps someday I'll listen to folks wiser than me. Thanks for the reminder.

Comment by Kristy Milligan on May 14, 2013 at 8:33am

Melvin, what a timely, important post! I'd love to know when a rest period has been most beneficial to you as you're gearing up for a race! Maybe in your next post?

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