Physio's Tips on Overtraining for Running: Recognising & Preventing it

When training for a race, it’s easy to focus solely on mileage, speed, and hitting personal goals. The excitement of working towards an event often translates into pushing harder and training more. But this well-intentioned drive can easily lead to overtraining—a state where your body struggles to recover from the demands you’re placing on it, resulting in diminished performance and increased risk of injury.

I learned this lesson the hard way earlier this year. In April 2024, I started running with the goal of completing the Garmin 10K race in October in under 50 minutes. I was determined to build endurance quickly, so I ramped up my mileage and intensity each week. By the end of September, however, I was exhausted, my legs were constantly sore, and my performance plateaued. I recognised I was overtraining just in time, adjusted my training plan, and managed to recover enough to meet my goal with a time of 48:04.

I carried these lessons forward while preparing for the Standard Chartered Half Marathon on December 1st, 2024. Adopting a smarter training approach, I achieved my goal with a time of 1:58:47. Here’s what I’ve learned about recognising the signs of overtraining and the strategies you can use to avoid it

Recognising the Signs of Overtraining

Overtraining happens when the body doesn’t have enough time to recover between training sessions. Imagine starting a workout at 100% but only recovering to 80% before the next session. Over time, this repeated depletion leads to mental, emotional, and physical fatigue. Here are some common signs:

1. Constant Fatigue and Poor Sleep

There was a week during my 10K training when I doubled my mileage, and I felt tired all the time—not just after runs. Even after a full night’s sleep, I didn’t feel rested. This is a hallmark of overtraining, often caused by elevated cortisol levels that disrupt sleep cycles.

2. Plateaued or Declining Performance

Despite increasing effort, my times stopped improving and eventually regressed. Overtraining reduces your body’s ability to adapt to stress, stalling performance.

3. Persistent Muscle Soreness and Injury

What began as mild muscle soreness turned into constant aches that wouldn’t go away. Training through this soreness led to a calf strain, which forced me to take an extended rest.

4. Mental and Emotional Burnout

I started dreading my runs, even though running had always been a source of joy. Emotional fatigue is a common but often overlooked symptom of overtraining, as it saps motivation and leads to feelings of frustration.

How to Prevent Overtraining in Running

With the half marathon ahead, I’ve implemented strategies to prevent overtraining and sustain steady progress:

1. Follow the 80/20 Training Rule

The 80/20 rule suggests that 80% of your runs should be at a low intensity, with only 20% at moderate to high intensity. This approach maximises aerobic development while minimising fatigue. During my current training, most of my runs are at a conversational pace, with one or two weekly sessions focused on speed work (e.g. intervals). Research shows that endurance athletes who follow this method achieve better results compared to those who train predominantly at higher intensities.

2. Stick to a Gradual, Structured Plan

In the past, I ramped up my mileage too quickly, which contributed to overtraining. For the half marathon, I’m following a structured plan that increases weekly mileage by no more than 10%. This gradual approach allows the body to adapt to the increased load.

3. Prioritise Rest and Recovery

Rest is as crucial as training. I now take at least one to two full rest day each week and incorporate active recovery activities, like walking. Stretching, foam rolling, and massages also help keep my muscles healthy and ready for the next session.

4. Incorporate Cross-Training

Running is high-impact, so I’ve added Concept 2 cycling and rowing (you can add swimming) to my routine. These activities help build cardiovascular endurance without the strain on joints and muscles.

5. Focus on Sleep and Nutrition

I aim for 7–8 hours of quality sleep each night and make sure my nutrition supports my training. A balanced diet with adequate carbohydrates, protein, and healthy fats fuels my runs and aids recovery. Staying hydrated is essential, especially in Singapore’s heat, so I often include electrolytes in my hydration routine.

Final Thoughts: Train Smart, Race Strong

The journey from the Garmin 10K to preparing for the Standard Chartered Half Marathon has taught me the value of training smarter. Overtraining doesn’t just hinder performance—it can lead to burnout or even long-term injuries. Recognising the signs early and incorporating preventative strategies can help you train sustainably and enjoy the process.

Running is a lifelong pursuit, and the key to staying in the game is to balance effort with recovery. With patience and the right approach, you can achieve your goals while keeping the joy of running alive.

References

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5. Seiler, S., & Kjerland, G. Ø. (2006). "Quantifying training intensity distribution in elite endurance athletes: is there evidence for an ‘optimal’ distribution?" Scandinavian Journal of Medicine & Science in Sports.
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7. Coutts, A. J., et al. (2007). "Monitoring Training Load and Fatigue in Athletes." Journal of Strength and Conditioning Research.
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