Running: What Is Over-training
Summary
Overtraining is more than just feeling tired after a run. It’s a chronic imbalance between training load and recovery, where the body is pushed beyond its ability to adapt. Runners experiencing overtraining often feel sluggish, unmotivated and stuck in a plateau, despite high effort. Left unaddressed, it can lead to burnout, injury or even long-term health consequences. In this guide, we’ll break down what overtraining is, how it differs from overreaching, the warning signs to watch for and how to prevent it.
What Is Overtraining in Running?
Overtraining occurs when the stress from training consistently outweighs your body's ability to recover over an extended period. It’s not simply about running too much on a single occasion, it’s about pushing yourself too hard or training too frequently without allowing sufficient time for your body to rest and rebuild.
When this happens, your system stops adapting to the demands placed on it. Progress slows down or even halts completely. Runs begin to feel unusually heavy and effortful and your motivation gradually fades. What once felt manageable and even enjoyable now transforms into a constant uphill battle that drains both your physical energy and mental enthusiasm.
Signs of Overtraining
You don’t need to experience every symptom to recognize the signs. Even just two or three symptoms that persist consistently over time can be strong indicators of overtraining.
Constant fatigue that doesn’t improve with rest
Slower running pace at the same effort
Poor sleep or waking up feeling unrested
Muscle soreness that lingers for days
Loss of motivation or enjoyment in running
Mood swings, irritability or low mood
Elevated resting heart rate
Frequent colds, illnesses, or low immunity
If you keep pushing through these warning signals without addressing the underlying issues, the problem only compounds further, making both the damage and the recovery time significantly longer.
What Causes Overtraining in Runners
Overtraining is caused by a mismatch between training stress and recovery. The more you demand from your body, the more recovery it requires.
Key causes include:
Stacking too many intense runs with no real recovery
Ignoring rest days or recovery weeks
Not eating enough to fuel high-volume weeks
Skipping sleep or carrying high stress outside of training
Copying someone else’s training plan that doesn’t suit your level
Feeling like taking time off is weak or falling behind
It’s not just about working hard, it’s about pushing yourself to the point where you don’t allow your body and mind the necessary time to fully recover.
How to Recover from Overtraining
If you suspect you’re overtrained, the very first step is to stop digging deeper into the problem. Continuing to push yourself and add more training load will only increase fatigue and make recovery more difficult. True recovery begins when you allow your body the rest it needs, rather than piling on more stress.
What recovery might include:
Taking complete rest from structured running for several days or more
Prioritizing 8–9 hours of sleep every night
Eating more calories and focusing on whole, nutrient-rich food
Reintroducing movement slowly with walks or very easy jogs
Removing pressure to “bounce back fast”
Paying attention to how you feel, not just what your watch says
The deeper the overtraining, the longer the recovery process will take. It’s important not to rush your comeback. Instead, listen closely to your body and let it guide the pace of your return to full strength.
How to Prevent Overtraining
The smartest runners train hard, putting in consistent effort and pushing their limits, but they recover even harder, prioritising rest and restoration. Sustainable progress and long-term success come from maintaining a careful balance between intense training and proper recovery, rather than from constant punishment and over-exertion.
How to stay on track:
Build recovery weeks into your training cycles every three to four weeks
Keep most runs easy and aerobic — especially Zone 2
Take at least one full rest day each week
Track your mood, energy and performance in a journal
Fuel before and after every session, especially longer runs
Don’t copy others, stay true to your own pace, goals and needs
If something feels off, it probably is
Recovery isn’t a sign of weakness. It’s during this crucial time that real adaptation and growth take place.
FAQ: What Is Over-training
How do I know if I’m overtrained or just tired?
If a couple of rest days don’t help and performance keeps dropping, it’s likely overtraining, not just fatigue.
Can beginners overtrain?
Yes. Overtraining can happen at any level, especially if you increase mileage or intensity too quickly without proper recovery.
Should I stop running completely if I’m overtrained?
In many cases, yes. Full rest or non-impact movement may be the best option. When symptoms fade, return slowly and cautiously.
Will I lose all my progress if I stop running?
You’ll lose far more by pushing through than by taking a short break. Most fitness returns quickly after proper recovery.
What’s the fastest way to recover from overtraining?
There’s no shortcut. Full rest, sleep, nutrition and time are your tools. Rushing the process often delays recovery even more.
FURTHER READING: RECOVERY THAT BUILDS PERFORMANCE
Running: Running Recovery Weeks
Running: Why Recovery Runs Matter
Running: Running Zones 1–5 Explained
Running: What Is Recovery?
Running: Active vs Passive Recovery
Final Thoughts
Overtraining doesn’t come from just one tough run or a single hard workout. It slowly creeps in when you consistently fail to listen to your body’s signals. It happens when drive replaces discipline and recovery is pushed aside or ignored altogether. If you truly want to go far and perform at your best, you need to prioritise staying fresh and well-rested. Respect rest as much as you respect your training. Respect limits to prevent burnout and injury.
Are you training to get better or just trying to survive your own plan?
Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.
