Symptoms of Overtraining
Starting to feel yourself slow down regardless of the amount of time spent on the bike or pounding the streets? You could be suffering from overtraining syndrome.
Overtraining, caused by excessive training accompanied by poor nutritional habits can be highly detrimental for an athlete and negatively affect performance times. I know what you’re thinking … how would you know if you are already suffering from overtraining syndrome?
- Persistent muscle soreness (particularly in large muscle groups).
- Elevated resting heart rate.
- Increased susceptibility to infections.
- Increased number of injuries.
- loss of motivation.
If you suspect that you are suffering from overtraining syndrome, follow the guidelines below and seek medical advice from a sports therapist or sports scientist.
How can we avoid falling victim to overtraining syndrome?
- Carbohydrates – ensure that you are consuming enough carbohydrates to sustain the quantity of exercise completed.
- Rest days – To allow our bodies to adapt to the training we put ourselves through, we must have sufficient rest days (be aware: rest day patterns can change significantly between different exercise disciplines).
- Know your limits – exercise within your capabilities, too much internal stress can accelerate overtraining syndromes.
- Sleep – Not just an excuse for another 10 minutes, additional sleep can help prevent overtraining disorder by providing the body with further rest.
- Massage – regular massage on large muscle groups can help alleviate some symptoms of overtraining, this must be used with caution.
“Too much too soon”, yes, that annoying advice offered by everyone we share our passion for exercise and sport with. Although we may find this advice repetitive and redundant, there is truth in the statement and it can help us avoid overtraining. So, before planning your training for the next few months, know your limitations and avoid overtraining.