Are You Approaching Burnout?

It's crucial to understand that everyone's threshold for overtraining is different. Use the following tips as a guide, but always listen to your body and trust your instincts. If you need help along the way, consulting a physiotherapist or kinesiologist can be invaluable.

1. Constant Soreness

   While experiencing mild soreness post-workout is normal, persistent pain is not. If you find yourself in a continual state of significant soreness, tightness, or discomfort, your body may not be getting adequate recovery time. Ironically, many runners become so accustomed to discomfort that they fail to recognize when they’ve crossed the line.

To assess your tissue health, use a foam roller. If you struggle to apply even minimal pressure, it may be a sign to scale back. Other indicators include tightness that persists after warming up, unusual joint pain, and fatigue that feels out of the ordinary.

2. Increased Stress or Lack of Motivation

   Burnout can also manifest mentally. If training has become a source of stress rather than enjoyment, consider reducing your frequency or volume. While some stress is a natural part of training, losing interest in running or daily life activities can be a warning sign.

3. Declining Performance

   If you’re preparing for a significant race, you would typically expect to see improvements over time. However, if your performance metrics are plateauing or declining, something might be off. Insufficient recovery prevents optimal performance from both your mind and body. Although it may seem tempting to push through a plateau, often, the best solution is simply to allow yourself more rest.

This can be a tricky aspect to navigate since everyone has off days. As a general guideline, consider adjusting your volume or intensity after experiencing three subpar workouts consecutively.

So You’ve Been Overtraining: What’s Next?

Recognizing the need to modify your training habits can be humbling. Remember, this adjustment is one of the best choices you can make for your health and longevity as a runner. To help you recalibrate, here are five essential tips to keep you on track:

1. Prioritize Sleep

   Sleep is crucial for recovery. Aim for 7-9 hours each night to prevent injuries and enhance performance. Improving your sleep will benefit all areas of your life.

2. Keep a Training Journal

   Reflecting on your workouts can help you stay attuned to your physical condition. Documenting results, feelings, and notes for improvement can be key in identifying negative patterns before they escalate into injuries.

3. Incorporate Cross-Training

   Many runners experience burnout because they rely solely on running for exercise. To build resilient tissues and promote longevity, incorporate mobility and strength training into your routine. If you're new to this, consider seeking guidance.

4. Gradually Increase Intensity

   When you’re ready to increase your training volume, adhere to the 10% rule: never boost your volume or intensity by more than 10% week-to-week. Additionally, begin to taper off your training volume and intensity as you approach race day.

5. Shift Your Perspective

   Don't view a missed training session as a setback. Successful runners prioritize rest and listen to their bodies. If you need to cut a workout short, recognize this decision as a positive step for long-term success.

If you're still facing challenges, it may be time to consult a health professional for tailored guidance.