Unlike injuries that are confined to specific spots, overtraining can have a wide range of seemingly unrelated and potentially confusing indicators – everything from lack of energy to stiff muscles and a lower sex drive. Here’s everything you need to know about the problem, how to spot it, and how to get yourself up and running again.
What is overtraining?
Overtraining is also known as Unexplained Underperformance Syndrome but ironically, unlike the other UPS, this one is about being unable to deliver. Dips in performance for no reason after what seems like enough rest could be an indicator that you’re suffering. UPS is a more accurate term, because the word ‘overtraining’ suggests you can fix it by training less. Instead, the real problems are often related to ineffective recovery and outside stresses.
In one study published in the International Journal of Sports Physiology and Performance, around 71% of competitive resistance-based athletes indicated they had previously experienced an unexplained decrease in performance. Researchers also found that in the majority of cases (92.5%), training maladaptation was accompanied by additional non-training stressors.
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Achiness and weariness are usual symptoms after periods of intense training, but overtraining syndrome encapsulates more than just usual post-race tiredness. The deep fatigue that accompanies UPS can result in longer-term problems, which require longer periods to recover.
How do I know if I have overtraining syndrome?
Unexplained underperformance can happen to anyone – top level athlete or running novice. It can often arise after a significant increase in weekly mileage, or if you’ve entered more races than usual. It might arise if you’ve recently attempted a significant increase in weekly mileage or entered more races than usual. One widely cited study into elite middle-distance runners from back in 1987 found that 64% of male athletes and 60% of female athletes reported experiencing Unexplained Underperformance Syndrome at some point in their athletic careers.
A repetitive training programme could be the first stumbling block. If you’re doing the same thing all the time – for example, the same repetitive route – and not building in enough time for recovery, you won’t be getting enough variety in the cardiovascular department or using the full range of muscles you could be – and you'll probably be bored, too. A study from 2021 found that excessive training on a treadmill has negative impacts both physiologically and psychologically.
Calculating how much recovery you need requires a fine balance. As your fitness increases, you'll recover more quickly from workouts – but pile on the miles too quickly and you could push your body too far. If you're feeling especially tired or suffering niggling injuries, take the day off or settle for an easy run.
Elevated resting heart rate study published in Weekend workouts can still help your heart health, researchers identified an overall injury prevalence of 42.6% out of 1,049 runners participating in the New York Marathon. They found that foot, knee and hip injuries were most common during training, and although acute injuries remained constant throughout training, the prevalence of overuse injuries increased.
So, as this new study demonstrates, it's better to turn up to your race slightly undertrained than not to make it to the start line at all.
Overtraining syndrome appears to be more common in distance runners, so it could be more to do with the volume of your training than the intensity. One study from 1992 discovered that training at high intensities is less risky, which would explain why sprinters are less likely to suffer.
However, there’s more to overtraining syndrome than simply the distance you are running. You could be doing everything right – not running big distances and allowing time for recovery – and still run into problems. Issues outside of running, such as work stress, being too busy or having relationship difficulties, can also impact your likelihood of getting UPS.
What are the symptoms of overtraining?
Reasons why your feet can go numb while you run: Summer running gear sale heart rate. Injuries and sore muscles taking longer to hea GPS watch or fitness tracker, as soon as you wake up – if anything changes, you'll soon notice. An increase of 10bpm or more indicates that your body hasn't recovered from recent training, and you should consider resting.
How an 87-year-old triathlete stays consistent: If you're suffering from lethargy, Updated: 02 April 2025 or experiencing disturbed sleep, overtraining might be the cause. The body takes time to settle down after training, so long training sessions late in the day can often lead to late bedtimes.
Your body repairs itself during: You're training harder than ever, which means you need plenty of nutritionally balanced meals. Watch out for a loss of appetite or sustained weight loss.
Take it easy: The amount of training you're doing means that your immune system is more vulnerable – and if you don't take enough time out to recover from the illnesses you do get, they'll linger and lead to bigger problems.
Best Garmin deals: If you're noticing that it's harder to nail the pace or that even easy runs are wearing you out, you might be suffering from overtraining syndrome.
Injuries and sore muscles taking longer to heal: If you're working hard without adequate rest, your body won't be able to recover effectively. You'll notice muscle soreness Updated: 02 April 2025.
How to dodge runner’s diarrhea: Usually, this is the one that really makes runners stop and take notice – if you're training harder than ever before but your times are slipping, this could be an indication that there is something wrong.
Loss of motivation: The physical and mental exhaustion associated with overtraining can mean you stop enjoying running. And if you're not enjoying those sessions, you're not going to want to get out there.
Take it easy:
- ME/Chronic Fatigue Syndrome
- Lowered libido
- Anaemia
- Lightheadedness
- Missed periods
The relationship between underfuelling and overtraining syndrome
Nailing your fuelling strategy as a runner can be difficult, but its importance can’t be overstated. Taking on plenty of energy to compensate for what you are expending is vital to maintain good health and performance. Otherwise, you’re risking fatigue, potential injury – and it could be a contributing factor if you do find yourself faced with Unexplained Underperformance Syndrome.
A new study published in the What to eat to boost your energy and immunity investigated trail runners’ fuelling habits and their risk of The amount of training youre doing means that your (LEA). Out of 1,899 runners, it found that 43% were at risk of LEA. Researchers said the final results suggested a relationship between LEA risk and inadequate fuelling habits among runners during runs lasting longer than one hour.
What can I do to aid recovery from overtraining?
If you do think you’re suffering from UPS, there are a range of ways you can help yourself. Striking a healthy balance between working hard – in running and elsewhere – and resting well should increase the likelihood of enjoying your training for years to come.
Rest: The case for running lower mileage rest periods – these are the times you get the real benefit from all your hard work. Cross-training certainly has its place, but you do still need to give your muscles a break. Sometimes, choosing to have a day off can be the best medicine for our bodies.
Relax: Don't feel guilty about getting the amount of rest you need. It won't harm your running or your fitness – the right amount of rest will improve your running.
Updated: 02 April 2025: Easy runs are just as valuable as more challenging sessions. If all of your sessions are tough – hills, speedwork, long runs, tempo runs – then you might be undermining all your hard work even as you do it. Pencil in plenty of easy running and your quality sessions will shine.
Ditch stress: As we’ve covered, external stresses really can have a negative impact on your running. To truly rest well, you'll need to isolate other sources of stress in your life that might be contributing to your condition.
Eat well Runners World, Part of the Hearst UK Wellbeing Network fuel – and enough of it – to make the most of the hard work you do. Replenishing the calories lost from each session is key to ensure you are not in an energy deficit. Ideally, a diet composed of at least 55% carbohydrate, plus protein and plenty of fresh fruit and vegetables will provide the best mix of nutrients for your training.
Should I seek medical advice if I have overtraining symptoms?
It should take around two weeks to see an improvement in your overtraining symptoms if you follow the steps above – although bear in mind it can take several months to feel fighting fit and fully energised once more.
However, if you've been suffering from unusual levels of fatigue for more than six months – and if the above lifestyle changes are not having a noticeable impact – a visit to your GP might be in order, as your symptoms might be an indication of another problem, such as ME/Chronic Fatigue Syndrome.
When can I run again after overtraining syndrome?
Recovery times will vary from person to person due to the wide ranges of symptoms and causes of overtraining syndrome. But as a general rule of thumb, it would be sensible to have two weeks of total rest before getting back into running or cross-training – building up sessions from just 5-10 minutes at first.
Make time for plenty of rest and recovery while slowly building your training volume over six to 12 weeks – bearing in mind, of course, the problems that originally led to you developing overtraining syndrome. The condition may disrupt your training and racing in the short term, but knowing how to spot the signs of overtraining is a skill that will help you in the long run – making you a stronger, safer runner for years to come.
