Overtraining

How much exercise is too much? This is a question I have asked myself many times over the years. And it is a very hard question to answer.

Why? Because there are many different things that can get in the way of an accurate assessment.

1) Habit. Habit is a huge factor in what we do every day. If you start a running program and build up to running 3-5 miles daily, then you are in that habit. Without thinking about it, you get up, lace up your running shoes, and head out the door. And in many ways this is great! Much better than sitting on your butt every day. But doing the same exact workout day after day, with no type of cross-training, is a recipe for injury and burnout. In other words, overtraining.

2) Ego. Most of us have to watch this ugly beast very carefully. Ego can be a great thing. It can push us to do better and increase our strength, endurance, agility, etc. But ego can also block us from seeing our weaknesses. Ego can create denial. And if we are in denial, it can lead to pushing too hard, ignoring pain, developing injuries, and overtraining.

3) Expectations of others. If you are working out with a buddy, a partner, or a whole group of comrades, the expectations of others can get in the way of correctly assessing what is best for you. Just because your friends love to run 5 days/week doesn't mean that is what's best for your body. Training with others can be a great strategy for maintaining motivation. As long as you are constantly listening to your own body and respecting your own needs.

What exactly IS overtraining?

The symptoms of overtraining are diverse. They are both physical AND emotional or psychological. Overtraining is when the body can no longer recover adequately between workouts. Stress hormones such as cortisol rise through the roof. These hormones are responsible for most of the symptoms listed below. Because every one of us is a unique individual, the amount of exercise that causes overtraining can vary widely from person to person. But even very young and very fit athletes can succomb to this phenomenon.

Signs of overtraining may include:

*Decreased performance: You can no longer sprint as fast, run as far, lift as heavy.
*Increased fat: You are losing your previous level of leanness. Belly fat is increasing.
*Disturbed sleep: Trouble falling asleep and/or staying asleep. Trouble relaxing.
*Constant fatigue: Sluggishness. Lack of energy and enthusiasm.
*Aches and pains: Ongoing pain in joints, muscles, bones.
*Illness: Repeated bouts of colds, flu, sore throats, etc.
*Moodiness: Depression, sadness, negative outlook.

It probably goes without saying, but if you are experiencing any of the above symptoms of overtraining, the first step is to stop exercising. Instead of working out, take some time to allow your body to heal. Exercising breaks down your muscle cells and without enough recovery time, those cells cannot repair and regenerate. So take some time to rest. Take warm baths with lots of epsom salts. Take magnesium supplements along with your regular multivitamins. Take some naps in addition to getting to bed early enough every night. Up your consumption of probiotics to boost your immune system. Get a massage, do some foam rolling, and GENTLY stretch your body.

If you are the type to push yourself too hard, I strongly recommend you schedule time off from your exercise program at regular intervals. There is nothing wrong with challenging your body to do more, as long as you schedule in the recovery time. The goal is always to get stronger, not injured!