Why does overtraining happen?

Many factors can contribute to an athlete experiencing overtraining. If a training program is not well designed, this might cause overtraining. Poor design features might include an imbalance between training and rest. Excessive training (too much, at a high intensity) or sudden changes in training load coupled with inadequate rest, can cause an athlete to experience physical stress from training faster than the body can recover.

If an athlete does not monitor his training properly, this can also cause overtraining as fatigue builds up, leading to persistent soreness, heaviness and weakness in the muscles, body aches and consequently a decline in performance; the tell-tale sign and the end result of suffering from Overtraining.

Apart from training, other related factors such as inadequate nutrition, insufficient sleep and rest, anxiety about life, occupational stress, successive failure to achieve goals, mental conflict and changes and irregularities in lifestyle, though not training, can be contributing factors to an athlete reaching a state of overtraining. 

How can overtraining be prevented?

A well-designed individualised training program with gradual increases in training load, along with a high priority for rest and recovery is a good basis that should help prevent overtraining from occurring. It is essential to ensure adequate rest and recovery between sessions, particularly after hard training sessions, in which case we suggest 24 - 48 hours of recovery to be allowed. During all recovery hours, it is important to replace lost fluids and to eat until you are full as many times as you can throughout the course of a day. Do not dismiss all high fat, high salt take-away foods when in the midst of a tough training schedule. All food is healthy in small quantities, and if you do feel particulary drained or tired than a pizza or a souvlaki will help replace body fat and return you to a healthier mental state.

Other than training and nutritional factors, you should never ignore the early warning signs of overtraining. If you are feeling tired and run down, then andjust your training and recovery accordingly until the symptoms subside.

Treating overtraining 

The recommended way to treat overtraining is rest and seeking medical treatment where necessary. Five weeks of rest and perhaps some low levels of exercise in this time are recommended, as well as correct nutrition, removing as much stress as possiible, and a slow and cautious return to training levels following rest to avoid a relapse. Cross-training to avoid the temptation of too much too soon and using a variety of regenerative strategies such as massage, relaxation, breathing exercises and hydrotherapy could also aid recovery.

 

 

(Reference: Nelson Physical Education Units 3-4)