How to Avoid Overtraining: 8 Expert Tips From a Run Coach
Photos by Marques Jackson Photography.
By Marnie Kunz,
NASM-certified trainer, USATF- RRCA-certified run coach
Runners I coach tend to be motivated and driven, which can lead to overtraining without them realizing it. If you’re running more, eating clean, and staying disciplined, but you feel exhausted or burned out, you may be overtraining. I’m sharing my top tips on how to avoid overtraining and the common signs of overtraining I see when coaching runners. Overtraining happens when runners push themselves too hard and don’t allow enough rest and recovery days from hard workouts. People often don’t realize they’re overtraining until it’s too late and they wind up injured and forced to rest. Overtraining is one of the most common causes of running injuries. In this post, I’ll show you how to avoid overtraining with tips I use as a certified running coach.
Related: What Is Overtraining - Signs to Watch For
What Overtraining Looks Like in Real Life
Overtraining syndrome happens when an athlete (of any level, from amateur to professional) increases their training intensity or duration too quickly while not taking enough recovery time. If you’re a runner, this often looks like running at a medium to hard effort every time you run, increasing your weekly run mileage too quickly, and or not taking enough rest and recovery days. It’s easy to fall into the overtraining trap when you’re excited about a big race, a new goal, or just love to run.
While we all have some times of soreness or fatigue during training, overtraining syndrome often includes lasting fatigue, feeling burned out, lingering aches and pains that don’t go away, and being stuck in low performance levels (running slower than usual but feeling more taxed). Overtraining can also affect your mood, leaidng to depression, irritability, and sleep disturbances.
I have met many runners who sign up for a marathon or big race and get so excited that they plunge into an intense training plan and go from 0 to 30 or 40 miles a week. This is a recipe for disaster, and if left unchecked, it usually leaves the runner injured and looking for help (when they come to me).
A smart training plan will meet you where you’re at with your fitness level and help you reach your goals without overtraining.
8 Tips on How to Avoid Overtraining as a Runner
These strategies will help you avoid overtraining so you can make the most out of your runs and enjoy feeling strong and energized:
1. Follow a Structured Training Plan
A well-designed training program will help you train smart and reduce your risk of overtraining and overuse injuries. Structured running plans include staple training principles like periodization, which strategically changes your running distance, intensity, and workouts to meet your fitness level and goals. Following a good training plan will help you to increase your running frequency and training load incrementally so your body gets stronger without placing too much stress on it. A smart training plan offers a blueprint on how to avoid overtraining.
When I create training plans for runners, I incorporate the principle of progressive overload, which adds mileage and intensity gradually. The Principle of Progression states that increases in time, distance, or intensity should be kept within 10% or less each week to allow for a gradual adaptation while minimizing the risk of injury, according to the National Academy of Sports Medicine.
A smart training plan will help you avoid overtraining by including built-in rest periods. If you’re training for a longer race, the plan will also include tapering, a period where you decrease mileage to give your body the right amount of rest before race day.
Related: How to Use Progressive Overload to Train Smart
2. Respect Recovery Days
Recovery is often overlooked by enthusiastic new runners and experienced runners who are training for new goals or races. I frequently have to remind my training clients that rest is just as important a part of training as the workouts. Recovery days give your muscles and mind time to recover from workouts, helping prevent injuries and burnout.
A smart training plan will have regular rest days. Active recovery workouts are also helpful to promote blood circulation and healing from tougher workouts. Some excellent, low-impact active recovery workouts you can add to your routine include walking, cycling, yoga, pilates, or swimming.
A good general rule of thumb is to have at least one or two rest days per week and at least one cross-training or active recovery workout each week.
Getting enough rest and eating nutritious foods are key for running strong.
Related: 10 Best Cross Training Workouts for Marathon Runners
3. Get Enough Sleep
Sleep is an integral part of recovery that often gets forgotten. This overlooked aspect of endurance training is crucial for your body to fully recover from workouts. Runners and other athletes need more sleep than the general population due to the physical demands of training. Aim for 7 to 9 hours of sleep per night, and if you can’t squeeze enough sleep in, make napping a part of your routine.
Create a relaxing bedtime routine to help you sleep well by cutting out screen time at least an hour before bed, and making sure you have comfortable bedding and a dark, peaceful environment. If you struggle with insomnia or sleep disturbances, see your doctor for help.
4. Fuel for Performance, Not Just Weight Loss
One of the most common issues I see with runners I coach is not eating enough. Runners often have weight loss goals, and they restrict calories and carbs to try to achieve these goals. This is counterproductive for runners as underfueling will leave you feeling drained and weak, making running especially challenging.
Eating a well-balanced diet with fresh, real foods that are rich in protein, complex carbs, and vitamins and minerals will help you run your best. You can lose weight with a well-balanced eating program that includes minimally processed foods. See your doctor or a dietitian for specific guidelines if you want to lose weight and have certain dietary restrictions or preferences.
Tracking your runs can help you see when you need more rest.
Related: What to Eat to Fuel Your Best Runs: A Dietitian Weighs In
5. Incorporate Strength Training
Strength training is one of the best ways you can become a better runner, and many runners overlook strength workouts. If you’re new to strength training or returning after an injury or rest, start with bodyweight workouts at least twice per week. Strength workouts help prevent common running injuries by correcting muscle imbalances and giving your muscles more power for speed and endurance.
If you’re not sure how to start, check out these 9 Bodyweight Exercises with Tips from a Trainer.
6. Track Your Workouts
Use a fitness tracker, running watch, or running app to track your workouts. This will help you stay motivated and accountable while offering insights on your mileage, pace, heart rate, and more. Some devices also track sleep, blood pressure, and even your mood, offering a comprehensive map of your physical state.
Tracking your workouts can help you learn how to avoid overtraining by showing you how much you have trained. Sometimes we feel like we haven’t done enough, but the numbers can show you when you have run every day without rest, or if you have done a lot of hard workouts, for instance. This allows you or your coach to adjust your program and take a rest or recovery day.
7. Work With a Running Coach
If you’re worried that you have been overtraining or are pushing yourself too hard, working with a running coach can help give you an outside, expert perspective. A coach can examine your training routine and adjust it as needed to prevent overtraining and injuries. A trainer can also give you a running plan that suits your abilities and goals, so you can train smarter, not harder.
If you need a training plan, check out the Runstreet Training Center for a variety of options designed by a certified trainer and running coach. I have coached runners ranging from first-time 5K walkers to seasoned Boston marathoners, and I am always happy to help with a personalized training plan or recommendation.
8. Listen to the Early Warning Signs
One of the best ways to learn how to avoid overtraining is to pay attention to early warning signs. Some of the common symptoms of overtraining include:
Exhaustion, feeling fatigued
Feelings of burnout
Changes in mood - depression, irritability, feeling on edge
Elevated heart rate when resting
Changes in appetite, often not eating enough
Lingering muscle soreness or joint pain that does not go away
Difficulty sleeping, insomnia
Hormonal imbalances
Frequent illness, getting sick often
How to Tell If You’re Overtraining
Symptoms of overtraining can include physical and mental changes that affect how you function and feel in daily life. Overtraining releases cortisol, stress hormones that can lead to hormone imbalances, appetite and weight loss, and mood changes. Overtraining also wears your body down, which can cause your immune system to break down, leaving you more vulnerable to sickness and injuries.
Some common mental signs of overtraining include depression, feeling exhausted, depleted, overwhelmed, and irritable. Physically overtraining often leads to poor performance, which in runners translates to slower than usual times and lowered endurance. Another common sign of overtraining is muscle pain and soreness, which often leads to injury if the training program is not adjusted.
The good news is that overtraining is fixable, and one of the simplest ways to combat it is to rest. Taking time off from running allows your body and mind to recover from intense training. Adjusting your training plan to include more rest and recovery days and enough easy days will go a long way toward helping you recover.
Final Thoughts: Run Stronger by Resting Smarter
Endurance athletes can easily fall into the trap of overtraining - logging too many long, intense workouts without enough rest. Overtraining is one of the most common causes of overuse injuries that I see as a running coach and trainer. It also takes a mental toll, often leading to feelings of burnout, exhaustion, and irritability.
You can avoid overtraining by following a smart training plan that suits your fitness level and goals. By practicing some prevention - with regular rest and recovery days, “easy” runs (in Zone 2), and progressive overload, you’ll be able to enjoy running for many miles to come.
If you’re ready to run smarter, not harder, and want expert guidance on how to avoid overtraining, check out the Runstreet Training Center. I offer personalized and proven training plans in distances ranging from the 5K to the marathon to help you reach your goals safely and sustainably. 💪🏃♀️
Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
