Overtraining Syndrome

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What is Overtraining?

Overtraining Syndrome is defined as a condition of maladapted physiology in the setting of excessive exercise without adequate rest. (1) Exercise is a stressor and too much stress will break down the body on multiple levels. Individuals at risk of overtraining are training 2+ hours per day, 5+ days per week, for a period longer than 8 weeks. It’s important to note that these individuals are also training at high intensity levels. If the majority of your training or physical activity is at SLC S&C, we got you, your risk of overtraining is very low. However, don’t forget about your sleep and eating habits as these are essential, in your recovery process too.

If you are training in our facility 5 days per week in addition to running, cycling, climbing, etc. for 3+ days per week then you are at risk of overtraining.

Signs of Overtraining

Overtraining can cause endocrine disruption, changes in your immune system, neurological response dysfunction, excessive fatigue, decrease in strength & power output, and soft tissue injuries. (1) (2) (3)

  • Mental: excessive fatigue, issues sleeping, depression, difficulty controlling emotions.
  • Physical: legs feel heavy, training and moving weight feels harder, soft tissue injuries, runners feel as though their feet are in mud.
  • Immune system: constantly getting sick & staying sick, contracting infections.

Examples of Who Could be at Risk of Overtraining

  • Athletes who train more than 2 hours per day.
  • Individuals who lift at high intensities for more than 1 hour per day.
  • Individuals who lift and train 5 days per week, for 8 or more weeks, without adequate recovery time.
  • Individuals who train 1 hour per day and sleep less than 6 hours a night.
  • Individuals who train consistently while lacking in their diet. For example, calorie deficits, not consuming enough carbs, or lacking hydration.

These are just a few examples. If you are ever concerned about potentially overtraining, our staff is happy to help or answer questions

Tips to Avoid Overtraining

  • Organize your training and cut back where needed, especially conditioning.
  • Don’t randomize your training. This makes is impossible to progressively overload and understand when to pull back.
  • Take a deload week, every 4-5 weeks.
    • Cut back training to 3 days and implement shorter sessions. Decrease multi joint lifts or loading of the spine.
  • REST! Our bodies build with rest and proper nutrition.
References

1-Kreher, J. B. (2016). Diagnosis and prevention of overtraining syndrome: an opinion on education strategies. Open access journal of sports medicine, 7, 115 Soligard, T., Schwellnus,

2-M., Alonso, J. M., Bahr, R., Clarsen, B., Dijkstra, H. P., … & van Rensburg, C. J. (2016). How much is too much?(Part 1) International Olympic Committee consensus statement on load in sport and risk of injury. Br J Sports Med, 50(17), 1030-1041.

3-Budgett, R. (1990). Overtraining syndrome. British journal of sports medicine, 24(4), 231-236.

4-Budgett, R. (1998). Fatigue and underperformance in athletes: the overtraining syndrome. British journal of sports medicine, 32(2), 107-110.

5-Meeusen, R., Duclos, M., Gleeson, M., Rietjens, G., Steinacker, J., & Urhausen, A. (2006). Prevention, diagnosis and treatment of the overtraining syndrome: ECSS position statement ‘task force’. European Journal of Sport Science, 6(01), 1-14.

6-DiFiori, J. P., Benjamin, H. J., Brenner, J. S., Gregory, A., Jayanthi, N., Landry, G. L., & Luke, A. (2014). Overuse injuries and burnout in youth sports: a position statement from the American Medical Society for Sports Medicine. Br J Sports Med, 48(4), 287-288.

7-Bompa, T. O., & Buzzichelli, C. (2018). Periodization-: theory and methodology of training. Human Kinetics.