Training for any athletic event involves following universal training principles. In that respect, running is no different. Without following some sort of training plan, it is unlikely even the most gifted runner will be able to complete formidable distances. A steady buildup phase involving a mix of distances and pace make up a sensible training plan. It only makes sense that we would want to prepare as best we can for an event. Runners are by nature overachievers. Our sensibilities tell us to run in training as much as possible to be ready for a race.
But how much is enough? How much is too much? The answer to this question of course is not universal. The amount of training that will produce maximum training effect for a runner varies widely among individuals. Many factors must be entered into the equation in order to compute an optimal level of training: Age, sex, recent racing and training history, other life commitments and stresses, and most importantly genetics all vary from individual to individual.
We all have heard stories of amazing feats by runners. In trans-contintental races, competitors regularly complete a hard 40 to 50 miles of running day in and day out. Other runners have run marathons every week for months and months. That one individual can complete such a prodigious feat at one point in time does not mean we all should be capable of it as well. It does not even mean that we should be capable of even a fraction of such feats. While one runner races across the country with relative ease, another runner will have to carefully plot and plan in order to complete a short race.
The penalty for overstepping our physical limitations is that our bodies will no longer respond by producing a training effect. Rather, a "negative" training effect will result in a reduction of fitness rather than a production of fitness. It is not always so easy to determine exactly when you have overstepped the bounds, however being exhausted from a very long training run can be the stimulus you need to produce the necessary adaptations in your body.
As a result, athletes sometime slip into an overtrained mode before realizing they have gone too far. What exactly happens? Usually, the muscle, nervous and hormonal systems are overloaded. These systems then stop working at a proper level of efficiency. Therefore, the ability of the body to recover from training or racing efforts is compromised. A vicious cycle develops, which in most cases results in a breakdown in the form of injury or illness, if the body is not allowed proper rest.
Allowing for proper rest, both during training and in recovery from hard racing efforts, is thus a key element in avoiding overtraining or burnout. A few days or even a week of reduced or no training may not be enough. Again, it all depends upon where you are in the large scheme of things. If you are only a few weeks or a month into a newly started training program, a couple of days may be all the refreshment your body needs. If you have been pushing through several months of non-stop training and racing however, a full off-season may be required to get you back to baseline.
An off-season does not mean you have to cease and desist from training completely. Reducing training efforts to well below the threshold that will overstress the system is the key. It is often the endocrine system that crashed from hard efforts. While your legs may bounce back relatively quickly, the endocrine system may take weeks to find its equilibrium. So if you stay away from any type of long runs, you may be able to recover while running regularly.
How can you determine if you are overtrained? It is often a subjective process, but there are several objective signs: an increased morning pulse rate or a drop-off in performance are two signs. There are other more subtle signs as well: a change in appetite, sleep irregularity, and little physical injuries that keep popping up are all indications that you may be heading over the edge. In women especially, a drop in serum ferritin iron levels may precipitate burnout. Just because you have one bad race does not mean you are overtrained. It is a series of events which usually indicates you are headed in the wrong direction.
Your mood can often be an indicator as well. If you are feeling eager and anxious to get out and train, that's good. But if you find yourself frequently "not in the mood, " it may indicate overtraining. Again, any one day does not tell the full story. It's the cumulative effect that counts. And make no mistake, running does exact a cumulative effect on most of us. It takes an extraordinary effort to push your body though the demands of 50 miles, 100, or even longer distances. You are "borrowing" on your body's reserves. Just how long it will take to "repay the debt," varies among runners. But if the debt is not re-paid in full, there may be foreclosure down the road.
The best strategy is not to allow overtraining to take place to begin with. What pre-emptive measures can you take to take to make sure that you'll be in good graces with your running body?
Ten Tips for Avoiding Burnout
