Why Runners Overtrain (And How to Avoid It)
Overtraining is the number one training mistake that derails marathon preparation. It's not just about running too much—it's about the imbalance between training stress and recovery.
What is Overtraining?
Overtraining Syndrome (OTS): A state of chronic fatigue and decreased performance resulting from inadequate recovery from training stress.
Important Distinction:
- Overreaching: Short-term fatigue (1-2 weeks) with full recovery
- Overtraining: Chronic state requiring weeks/months to recover
The Training Equation
Fitness = Training Stress + Recovery
Not:
Fitness = More Training + More Training + More Training
Adaptation happens during recovery, not during the workout itself.
Why Runners Overtrain
1. More is Better Mentality
The Trap: "If 40 miles per week is good, 60 must be better!"
Reality: Your body has a ceiling for how much stress it can absorb and adapt to. Exceeding this threshold leads to breakdown, not breakthroughs.
The Fix: Follow progressive overload principles—small, consistent increases over time.
2. Fear of Missing Out (FOMO)
The Trap:
- Seeing other runners' high mileage on Strava
- Comparing yourself to faster/more experienced runners
- Not wanting to "waste" a good-feeling day
Reality: Your training must match YOUR current fitness level and recovery capacity, not someone else's.
The Fix: Block out the noise. Trust your plan. Comparison is the thief of progress.
3. Ignoring Recovery Signals
The Trap: Pushing through persistent fatigue, aches, or poor sleep
Reality: Your body speaks clearly—we just don't listen.
Warning Signs:
- ⚠️ Elevated resting heart rate
- ⚠️ Persistent muscle soreness
- ⚠️ Difficulty sleeping
- ⚠️ Decreased motivation
- ⚠️ Irritability and mood changes
- ⚠️ Getting sick frequently
- ⚠️ Performance plateau or decline
The Fix: Track recovery metrics. Adjust training based on how you feel, not just what the plan says.
4. All Hard, No Easy
The Trap: Running every workout at moderate-to-hard effort
Reality: Chronic moderate intensity is the worst of both worlds:
- Too hard to facilitate recovery
- Not hard enough to stimulate max adaptations
The Fix: Embrace the 80/20 rule—80% easy, 20% hard. No gray zone running.
5. Undervaluing Rest Days
The Trap: "Rest days are for people who aren't serious about their goals"
Reality: Rest days are when your body:
- Repairs muscle damage
- Replenishes glycogen stores
- Adapts to training stress
- Grows stronger
The Fix: Schedule 1-2 complete rest days per week. Treat them as seriously as your hard workouts.
6. Neglecting Life Stress
The Trap: Not accounting for work stress, poor sleep, or life chaos
Reality: Your body doesn't distinguish between running stress and life stress. It's all just... stress.
Life Stressors That Impact Training:
- Work deadlines and pressure
- Relationship conflicts
- Poor sleep (<7 hours)
- Inadequate nutrition
- Travel and time zone changes
- Major life events
The Fix: Adjust training intensity based on total life stress, not just running.
Signs You're Overtraining
Physical Symptoms
- Persistent fatigue despite rest
- Declining performance
- Increased susceptibility to illness
- Nagging injuries that won't heal
- Elevated resting heart rate (5-10 bpm above baseline)
- Loss of appetite
- Weight loss
Mental/Emotional Symptoms
- Decreased motivation to train
- Anxiety about workouts
- Irritability and mood swings
- Poor concentration
- Depression
- Loss of competitive drive
Performance Symptoms
- Inability to hit workout paces
- Slower recovery between intervals
- Poor race performances
- Training paces feeling harder than usual
- Heart rate higher at same effort
How to Avoid Overtraining
1. Follow the 10% Rule
Increase weekly mileage by no more than 10-15% per week.
2. Plan Recovery Weeks
Every 3-4 weeks of building, take a down week (reduce volume by 20-30%).
3. Prioritize Sleep
Aim for 7-9 hours per night. Sleep is when adaptation happens.
4. Eat Enough
Underfueling + hard training = disaster. Fuel your training properly.
5. Track Recovery Metrics
Monitor:
- Resting heart rate (morning)
- Sleep quality
- Mood and motivation
- Muscle soreness
- Training performance
6. Listen to Your Body
Replace scheduled workouts when:
- Illness is present
- Persistent aches won't resolve
- Fatigue is overwhelming
- Performance is declining
It's better to be 10% undertrained than 1% overtrained.
7. Build in Complete Rest Days
1-2 days per week of zero running. Cross-training is fine, but rest is better.
8. Respect the Easy Day
Easy runs should be EASY. Conversational pace. Leave ego at home.
What to Do If You're Overtrained
Immediate Actions:
- Take a break: 3-7 days of complete rest
- See a doctor: Rule out illness or other issues
- Assess total stress: Job, relationships, sleep, nutrition
- Resume gradually: Start with 50% of previous volume
Recovery Timeline:
- Mild overreaching: 1-2 weeks
- Functional overreaching: 2-4 weeks
- Overtraining syndrome: Weeks to months
Prevention is 100x easier than cure.
Key Takeaways
- Overtraining is an imbalance between stress and recovery
- More training ≠ better results
- Adaptation happens during recovery, not during workouts
- Your body sends clear warning signals—listen to them
- Rest days are part of training, not a break from it
- It's better to arrive at the start line 10% undertrained than 1% overtrained
Remember: The goal isn't to survive the hardest training possible. The goal is to arrive at race day healthy, fresh, and ready to perform.
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