Sport Dimensions

Overtraining Syndrome

We all know that to improve our performance we need to put the hard hours in to our training.

However, what’s not so commonly understood is that this hard training puts tissues under stress and breaks them down… It is the recovery periods between sessions that allow the body to regenerate and adapt making us stronger. During these rest periods, tissues which had been stressed in training repair to a greater level than previously to compensate for the increased loads applied to them in training.

It is this process of overload followed by recovery that delivers the desired effect from our training.

If insufficient time is allowed for recovery in a training schedule, this process cannot occur sufficiently, the body doesn’t recover properly, and therefore performance plateaus. This imbalance between training and recovery will, if allowed to continue result in a decline in level of performance and eventually injury.

This state is often described as Overtraining.

“Overtraining Syndrome” is the name given to the collection of emotional, behavioural, and physical symptoms due to overtraining that has persisted for weeks to months. You may have also heard it referred to as “Burnout” or “Staleness”.

Not to be confused with normal variations in performance and tiredness after exercise, Overtraining Syndrome is a cumulative build-up of fatigue that remains despite normal recovery periods.

Here are some of the many combined warning signs of Overtraining Syndrome:

• Lack of energy
• General aches and pains
• Sudden drop in performance
• Insomnia
• Headaches
• Decreased Immunity
• Decreased training capacity or intensity
• Moodiness or irritability
• Depression
• Increased incidence of injury
• Compulsive need to exercise

The most common symptom is fatigue. This may limit workouts and may be present at rest. The athlete may also become moody, easily irritated, have altered sleep patterns, become depressed, or lose the competitive desire and enthusiasm for the sport. Some will report decreased appetite and weight loss. Physical symptoms include persistent muscular soreness, increased frequency of viral illnesses, and increased incidence of injuries.

The best strategy for treating Overtraining Syndrome is rest. The longer an athlete has been in a state of overtraining, the greater amount of time is needed to rest - hence the importance of monitoring athletes to ensure early detection.

If the overtraining has only occurred for a short period of time (up to 4 weeks), 3-5 days rest is usually sufficient. After this, workouts can be resumed on an alternate day basis. The intensity of the training can be maintained but the total volume must be lower.

Before re-commencing on a training schedule, it is important that the factors which lead to the overtraining are identified and strategies put in place to ensure the same pattern does not occur again. In more severe cases, the training program may have to be interrupted for weeks, and it may take months to recover. An alternate form of exercise can be substituted to help prevent the onset of exercise withdrawal symptoms.

As with most issues relating to injury and health, prevention is best. Well-balanced gradual increases in training are always recommended. A periodized training schedule varies the training load in cycles with built in mandatory rest phases.

One of the most effective methods to monitor progress during a training program and keep an eye out for the early warning signs of overtraining is to keep a training diary. Not just to keep record of the details of the session but also waking heart rate, weight, general health, motivation levels and fatigue.

A significant change in any of these factors may be the first sign that you are overtraining. Changes should be made straight away to prevent exacerbating the problem.

In conclusion, the important message is that of the importance of rest in an athlete’s schedule. Evidence exists to suggest that reduced training (same intensity, lower volume) for up to 21 days will not have a negative impact on performance. Athletes and coaches alike need to know what to look for as early signs of overtraining, and how to react accordingly.