The risks of overtraining and the 5 most common mistakes

The post-pandemic era has seen a surge in running as a primary training method, with more individuals testing their endurance in races. As event dates approach, the temptation to intensify training grows, often leading to pain and frustration. The same passion that drives athletes to push their limits can also be the cause of injuries.

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Overtraining produces muscle fatigue and this affects the quality of training. It can generate excessive tiredness in the athlete or a decrease in the response to stimuli.

Cecilia Pirolo, a sports medicine specialist, explains that overtraining results in muscle fatigue, which compromises training quality. This can manifest as excessive tiredness or a diminished response to stimuli. Differentiating between normal fatigue and overtraining is crucial. Normal fatigue subsides with rest and regenerative exercises, while overtraining necessitates a more significant recovery period.

Sleep plays a vital role in recovery, activating tissue repair factors and regulating cortisol, the stress hormone. Normal fatigue typically resolves within one to two days of rest. It does not disrupt sleep, cause irritability, increase resting heart rate, lower defenses, lead to extreme exhaustion, or diminish the desire to train.

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Normal fatigue loosens up with rest and performing regenerative exercises.

In contrast, overtraining leads to chronic fatigue because the body is pushed beyond its capacity to recover. This fatigue can persist for days or weeks, unaffected by regular rest. It is often accompanied by a drop in performance, persistent muscle pain, insomnia, and irritability, according to the sports physician.

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Sleep activates repair factors at the tissue level and also regulates cortisol, the hormone of flight and stress.

Fernando Palavecino, a physical education teacher and sports coach, identifies "lingering fatigue" as the primary, often ignored, red flag. This occurs when the body doesn't improve with short rest periods, and each week feels the same or worse. This persistent fatigue signals that the body is not adapting but rather wearing down. He likens overtraining to a red light on a traffic signal, demanding an immediate stop. Symptoms include constant fatigue even on rest days, persistent muscle or joint pain, significantly reduced performance, serious sleep problems like insomnia, moodiness, apathy, and recurring injuries.

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The body does not improve with short rest and every week you feel the same or worse. That lingering fatigue is the clearest warning that the body is not adapting, but wearing out.