How Can I Tell if I’m Overtraining

Physicians, trainers, and coaches all look for different indicators pertaining to their fields of expertise for determining if an athlete is overtrained. Here are some generally agreed-upon points that can help you ask the right questions.

Symptoms

Most research on overtraining is based on elite, younger, or professional athletes, and a lot is written about stress levels. And even though many Masters athletes participate in their sports to relieve stress, they can become overtrained if they don’t balance the stress they’re putting on their bodies inside the pool with what they have on their plates away from the pool.

Here are some general symptoms of overtraining. This is not meant to diagnose or treat, but to allow you to reflect on your training. Every single one of these indicators can be caused by other issues. If you’ve been hitting it hard lately, however, and are experiencing some of these things, it’s worth considering. If you feel you’re overtrained, talk with your coach and your health care provider.

• Poor performance. Do you feel you’re training harder and seeing the same or declining results? Some of this is a normal part of the aging process. But are you seeing a significant decrease in a short period of time?
• Extended muscle soreness. Some fatigue and soreness mean you’ve worked hard and are making progress. But it can be a problem if the soreness lasts for days and begins a cycle of you cutting workouts short and then feeling bad about it.
• Poor quality sleep. If you’re having trouble falling asleep or you wake up frequently, there could be many reasons for this, but overtraining can cause poor sleep quality.
• Mood swings. Your mood will be affected by many things, including a lack of quality sleep, and it’s also a generally accepted symptom of overtraining. This includes anger, depression, tension, and confusion.
• Increased heart rate or blood pressure. If either or both are elevated when you’re resting, this can also be a symptom. Once again, there are other things that can cause this, but it’s important to pay attention to.

Is This Me?

Overtraining goes beyond having a bad day or a slump. Here are some questions you can ask yourself if you suspect overtraining.

• Workouts. How many intense workouts are you doing each week or even each day? Are they back-to-back? Do you do a pool session and then hit CrossFit or a spin class without telling either coach what your routine is like? You may be challenging yourself or having multiple coaches challenge you when they don’t know your stress load.
• Rest. Are you getting enough? Not just sleep but also between intense efforts and consecutive days. Have you adjusted for stress of other life activities in your workout routine? Typically, you’re the only one who knows this.
• Nutrition. Most adult athletes know what a big role nutrition plays in performance. Have you fallen into the trap of “the reason I work out is so I can eat this”? Partly true, but at the same time you need to remember that food is fuel.

How Do I Fix It?

• Get the big picture. If you suspect you’re overtraining, the first step is to look at your training plan and the rest of your life stressors (career, family, etc.), taking it all into account.
• Forget the much more. Many lifelong swimmers grew up in the era of “If more training is better, then much more is much better.” This mindset teaches you to ignore symptoms and push through fatigue or pain and will often lead to poor outcomes.
• Talk to your health care provider. A doctor or certified professional trainer can help diagnose the problem and recommend a solution.
• Stop for a while. If you’re not sure, and don’t have ready access to health care, rest is the first step. Just stop. You’ll find that getting back in the game is easier and healthier once you’ve recovered.
• Take it easy. While you’re resting, eat well, enjoy other activities, and when you’re ready to get back to training, do so gradually. Don’t fall back into the same habits that derailed you.

How Do I Avoid It?

• Listen to your body. Wearable fitness trackers and heart-rate monitors can help if you’re concerned about your heartrate. A trainer or doctor might recommend that you sleep in and skip your morning workout if your resting heart rate, taken upon waking, is 5-10 beats higher than normal.
• Gather information. If you’re a data freak, as many adult athletes are, keep a log of your workouts, nutrition, etc. and consult with your coach, trainer, or doctor if you have any concerns.
• Eat and sleep well. Always. And if you’re trying to lose weight, make sure you’re still getting enough calories and nutrients. Food is fuel!
• Switch it up. Alternate hard and easy days. For triathletes this is tough, but it will pay dividends in the long run.

If you’re experiencing some of the symptoms that are often associated with overtraining, talk with your coach and your health care professional. Don’t let frustration and excessive fatigue derail you. Getting help early and proper rest will get you moving in a new direction that keeps you swimming and enjoying it.