Signs You’re Overtraining (and What to Do About It)

Training hard is good. But training too much without proper recovery can lead to overtraining. It’s one of the most common mistakes runners make—especially those who are motivated, goal-driven, or following a new plan. Here’s how to recognize it early and fix it before it becomes a serious problem.

1. Persistent fatigue. Feeling tired for a few hours after a run is normal. But if you feel exhausted for days, even after easy runs, your body may not be recovering.

2. Decreased performance. If your pace is getting slower, your effort feels harder, and you’re not improving over time, it’s a red flag.

3. Resting heart rate changes. A noticeable increase in your resting heart rate (RHR) in the morning can signal that your nervous system is overstressed.

4. Mood swings or irritability. Overtraining affects hormones and the nervous system. If you feel anxious, depressed, or angry for no reason, it could be from physical stress.

5. Poor sleep. If you’re struggling to fall asleep or waking up tired despite sleeping enough hours, it may be a sign of imbalance.

6. Constant soreness or minor injuries. If your muscles and joints feel sore more days than not, your body isn’t getting enough time to repair.

7. Loss of motivation. If running feels like a chore and you start dreading your workouts, take it seriously. Mental burnout is as real as physical.

What to do about it:

– Take 2–5 full rest days
– Cut your training volume by 30–50% for 1–2 weeks
– Prioritize 8+ hours of sleep
– Increase protein and hydration
– Don’t return to full training until you feel genuinely fresh again

Overtraining doesn’t mean you’re weak—it means you’ve pushed beyond your current recovery capacity. The smartest athletes know when to stop before they’re forced to.

For a full guide on training smarter and recovering right, check out my e-book. It includes practical tips, schedules, and discount codes for gear that supports your progress.
See the e-book here