Overtraining is a real risk for runners, whether you’re a seasoned athlete or a weekend warrior.
Balancing running with work, family, and life often tempts us to prioritize high-intensity workouts over slower, foundational runs. But consistently pushing hard without proper recovery can leave your body depleted and lead to overtraining.
Overtraining occurs when physical stress from training exceeds your body’s ability to recover. It can affect runners at any level, not just beginners. In fact, experienced runners often fall into the trap of doing too much, too fast, in hopes of quicker improvement.
Elite athletes know that the secret to progress isn’t always training harder—it’s resting smarter. Triple Ironman champion Chrissie Wellington, for example, described the challenge of shifting from a high-pressure day job to a full-time athlete’s routine, where recovery became a central part of her success.
Many top athletes spend hours between sessions simply resting—something most of us can’t do, but can learn from.
As amateur athletes, we may not have the luxury of midday naps, but we can prioritize rest and recovery as essential components of training.
In this guide, we’ll explore the key signs of overtraining, common causes, and the recovery strategies you need to train consistently, avoid burnout, and stay healthy.

What Are The Most Common Symptoms Of Overtraining?
Are you concerned that you may be experiencing overtraining syndrome? Here are the most common signs that can alert an endurance athlete that they are suffering from this complication:
- Tiredness or chronic fatigue
- Elevated resting heart rate: (3-5 beats higher than usual)
- Lack of interest in training
- Poor sleep
- Persistent muscle soreness, aches, and pains
- Slower recovery from physical activity
- Underperformance and fitness plateaus
- Hard to concentrate and focus
- Common cold-like symptoms (low immune system)
- Overuse injuries
- Mood changes
- Irregular menstrual cycles
- Loss of appetite and/or weight loss
What Are The Common Causes Of Overtraining?
#1: Doing Too Much Too Soon
This happens when you’re overreaching—adding too much weekly training volume or ramping up intensity too quickly.
Be patient.
To avoid overtraining, adhere to the 10% rule: increase your weekly volume by no more than 10% to allow your body time to adapt to the added demands gradually.
#2: Skipping Rest Days
It’s amazing how many runners don’t take a rest day. Remember, it’s not about constantly pushing your body to perform better; the key to building fitness is allowing your body time to recuperate and absorb the extra training load.
Taking at least one day off per week will reduce the risk of burning out and help you recover fully for your next session. You can even continue activity by doing rest day workouts; just be mindful of the intensity.
This is especially true when training for a marathon or other distance event where your training mileage is constantly increasing. That rest period is crucial.
#3: Racing Too Often
It’s only natural to get hooked on racing.
Not only do you get a chance to see how your training is progressing, but there are social benefits as the race atmosphere is quite enjoyable.
Yet, pushing your body to the limit week after week will eventually lead to burnout.
The races will not only take their toll physically, but you’ll likely feel mentally exhausted, too.
#4: Not Getting Enough Sleep
The general rule of thumb is that each adult should aim for 8 hours of sleep per night. The advice for those who regularly train is to add a little more, ideally around 9 hours, if possible.
Therefore, try to ensure that you are getting sufficient sleep, especially if your program includes high-intensity sessions. Your body needs enough time to rest to continue training at its full potential.

#5: Not Giving Your Body Time to Bounce Back
High-intensity sessions, such as long repetitions, fartlek, short speed intervals, and tempo runs, are excellent ways to build fitness.
In fact, one of the legendary British coaches, Frank Horwill, stated that to improve your performance, you’ll have to do some of your running between 80-100% of your V02 max.
However, the stressors your body experiences during these sessions cannot be taken lightly. It is recommended that you allow at least 48 hours between these hard sessions. Any less, and your body will not have sufficient time to rest and recover.
#6: Neglecting Nutrition After Your Run
One well-known theory from sports science research is that you should maximize your body’s recovery from a hard training session by paying attention to the 30-minute window immediately following it.
Eat a small snack, such as a banana or a peanut butter sandwich, or drink a shake, and you’ll kickstart the body’s recovery and help replace depleted glycogen stores. Ensure your snack has both protein and carbohydrates.
Related: Is Overtraining Just Undereating? Here’s The Compelling New Evidence
#7: Not Staying Properly Hydrated
Your performance during a training session will partly depend on your hydration before starting. It’s recommended you drink 2-3L of water a day.
If you’re doing a hard session in the evening, consider consuming a small amount of an isotonic drink one hour before starting the session to ensure you’re as hydrated as possible and not begin sessions in a dehydrated state.
#8: Racing Every Rep In Training Sessions
This is akin to doing too many races, which we discussed earlier.
Most runners are naturally competitive and like to push themselves in training, but it is not advisable to go as hard as possible in each repetition.
It’s always better to finish a training session feeling that you have some gas left in the tank.

How Do I Recover From Overtraining?
First and foremost, I suggest consulting a qualified healthcare professional as your top priority.
This ensures you receive an accurate diagnosis and can rule out other underlying conditions that may mimic overtraining symptoms, such as iron deficiency, thyroid issues, or anemia.
A medical professional can also guide you in creating a tailored recovery plan to help you rebound more efficiently and safely, so you can get back to training stronger.
#1: Rest, Rest, And Then Rest Some More
The most important step is to rest, truly rest, for at least two to six weeks, depending on the severity of your symptoms. Your healthcare provider can give you a specific timetable to follow for your case.
This may mean taking complete time off from training or switching to very low-intensity activities, such as walking, yoga, or light stretching. You’ll know you’re starting to recover when your energy levels, sleep, mood, and motivation begin to normalize.
#2: Focus On Your Nutrition
Nutrition is also a key component to staying energized and healthy. Adjusting your calorie intake and focusing on consuming a balance of carbohydrates and protein helps repair muscle damage and replenish depleted glycogen stores.
Be sure to eat consistently, and never skip post-workout meals, even when the effort feels light. If you’re struggling with appetite or unsure whether you’re eating enough, consulting a sports nutritionist might be helpful.
#3: Get Enough Sleep
Sleep should become a non-negotiable part of your recovery. Aim for 8–10 hours of quality rest each night, and if you’re lucky enough to have the time, include naps if possible.
#4: Manage Your Stress
Use tools such as mindfulness, meditation, or journaling to help regulate your stress levels.
#5: Ease Back Into Training Slowly
When you’re ready to return to training, start slow with walks, gentle jogs, or cross-training.
Monitor how your body responds and avoid jumping into high-intensity sessions until you’ve seen several consistent weeks of recovery.
#5: Reassess Your Training
Take this as a lesson to reassess your training method and plan.
Ensure you include regular rest days, recovery weeks, and balance your volume and intensity. With the right strategy and enough patience, you’ll return stronger and smarter than before.

How Can I Avoid Overtraining?
Avoiding overtraining is a fundamental skill and one of the most valuable abilities a runner can develop. No one knows your body better than you, so take the time to tune in and notice the early signs of fatigue, aches, or persistent soreness.
With experience, you’ll get better at understanding the right balance of low-intensity aerobic running and high-intensity workouts your body can handle without tipping into burnout. Striking this balance is key to staying healthy, improving performance, and keeping the joy of running alive.
Above all, aim for consistency over perfection. Prioritize recovery, listen to your body, and watch for early signs of overtraining. And don’t underestimate the power of cross-training, rest, and restorative activities to keep you strong, injury-free, and motivated for the long run.
If you want to take a deep dive into how running can improve mental health, check out this next guide:
Thanks for such a useful article. It’s a nice reminder of how important it is to slow down sometimes and conquer the big challenge of body not being able to keep up with the ambitious mind.