What is overtraining?

When exercising regularly, it is common to increase the pace and intensity to see the results of this effort as soon as possible. However, this practice could lead to a much more serious problem known as overtraining. 

Instead of experiencing improvements, this will cause us to stagnate and even make us feel the need to suspend our routines to take a break.

If you want to know how to avoid overtraining, as well as learning how to help athlete reach their goals by planning their training programmes, you should consider the Online Masters in Sports Performance or the Master in High Performance Sport at Real Madrid Graduate School – Universidad Europea. 

Why does overtraining occur?

When doing sport, overtraining can appear as a reaction to three important situations: an excess in training, the absence of adequate rest periods or an inadequate recovery.

When an athlete falls into a situation of overtraining, they may find that their physical performance decreases or stagnates. This occurs because their condition is not conducive to reaching the appropriate intensity in each training session.

Difference between overtraining and overreaching

The states of overtraining and overreaching have a similar origin. Both can manifest themselves when an athlete exposes themselves to very frequent training that directly affects their sporting performance. But they are not exactly the same.

Oversupply is a stage considered by many athletes to be a necessary component for advancing their training. It is characterized by the presence of fatigue and a slight reduction in performance, which is recovered through active recovery. This phase can last anywhere from two days to a week.

In contrast, overtraining is characterised by more intense fatigue and a more significant decrease in performance. This affects physiological functions and generates psychological wear and tear.

It can be difficult to distinguish between the two, but what is clear is that there must have been an excessive load on the body because of over-exertion before overtraining can occur.

Symptoms of overtraining

Overtraining syndrome manifests itself with a variety of symptoms that can appear on both a physical and psychological level. Some of the most common signs include:

• Persistent tiredness and a clear lack of energy.
• Reduction in athletic performance.
• Pain in the muscles and joints.
• Insomnia or sleep disorders.
• Changes in mood such as irritability, anxiety or depression.
• Increased susceptibility to illness and infection.
• Loss of appetite.
• Problems concentrating and lack of motivation.

Factors contributing to overtraining

Among the most common factors contributing to the development of overtraining are the following:

1. Excessive training: this is one of the key factors in the manifestation of overtraining. It is about increasing the frequency, duration or intensity of the training cycle excessively quickly, without allowing the time necessary for proper adaptation and recovery.
2. Lack of rest: together with excessive training, this is another of the main factors. Not dedicating adequate time for rest and recovery between sessions or a poor training plan can easily lead to experiencing an overload.
3. Psychological factors: the presence of chronic stress, excessive pressure, unrealistic expectations and a lack of motivation can be factors that contribute to the development of the overtraining syndrome.
4. Inadequate nutrition: a diet lacking in essential nutrients can negatively influence the body's ability to recover and repair tissues after physical activity.

Prevention strategies against overtraining

According to sports coaches, the most effective strategy for recovering from overtraining is, without a doubt, getting plenty of rest. However, there are other important measures that can help prevent it:

• Drink plenty of water throughout the day, especially during training days to prevent dehydration.
• Eat a balanced diet and, when training, pay special attention to what you consume before and after exercise.
• Warm up before and stretch after a physical activity session. This will help prevent injuries and take care of the health of muscles and joints.
• Alternate high-impact exercise with low-impact activities. The goal is to allow the body to recover between the toughest training sessions.
• Do not push yourself on days when your body is telling you that it needs rest.
• Undergo the required medical examinations before starting a new activity.

In short, excessive exercise can lead to overtraining and affect physical and mental performance. This is why it is so important to be aware of the factors and symptoms involved, as well as the measures that exist to prevent it. It should never be forgotten that overall health should be the priority to enjoy the benefits of exercise without risks.