Overtraining Signs and Symptoms

     Here is a brief but helpful listing of the signs and symptoms of overtraining.  It is good to know what to look for.  I'm not training for anything right now, but have begun running regularly again and hope to build a stronger base for next year.  I've experienced 5 of the below symptoms this past year.

Understand the early warning signs of overtraining/overreaching (too much anaerobic exercise, too much total stress, or both), and slow down before you are forced down from injury and/or illness.

• Morning resting HR greater than 10% of normal – you may be getting sick; you’re overreaching in your training. Heart rate info here.
• Dizzy or lightheaded upon standing up – you’re blood pressure is dropping because your endocrine system is fatigued
• Cravings for sugar and/or salt – your body is running off sugar more than fat and you’re losing too much salt from all the stress
• Persistent sore throat – low antioxidant level from too much free radical damage from training too hard
• General aches and pain, relieved by exercising – you’re getting a cortisol rush, that’s not good over time
• Eyes sensitive to light – those pupils are constricting rather than dilating because your nervous system is all jacked-up
• Irritability – you’re a pain in the ass because your blood sugar is a mess
• Lack of desire to exercise – you’re burning out from all the training
• Insomnia, or waking up in the middle of the night – you’re getting a cortisol surge in the middle of the night when those levels should be very low
• Frequent night time urination (>1 time) – your hormones are under so much stress they’re not able to rest during the time they should be
• Limb twitching or jumping while falling asleep – like the sensitive eyes, your nervous system is all jacked-up
• PMS: cramping, back pain, over-emotional, breast tenderness, fatigue – I’m not going there (haha!) – More on PMS at my other site – click here.
• Eye lid spasms – “functional blepharospasm” – from mineral imbalances in your body, depleted from excess training
• Burning and/or blood shot eyes – from vitamin deficiencies, primarily B2 (riboflavin) from overtraining
• Ankles “easily turn” – those muscles and ligaments of your ankle are very susceptible to stress; next is foot, heel, or knee pain

http://sock-doc.com/2011/02/warning-signs-symptoms-of-overtraining/


"A garden is never so good as it will be next year." ---Thomas Cooper
          (This applies to running and probably most things in life, as well.)