Training or Overtraining? How to Recognise the Signs

When it comes to training for an event, finding the right balance is crucial. But how can you tell if you've crossed the line into overtraining? Let’s discuss different methods for measuring if you are overtraining and different tools which can assist you on your journey

The 10% Rule: A Classic Metric

One classic metric that has been used for years is the 10% rule which has been used by elite runners as well as ammeters. This rule suggests that you should not increase your training volume by more than 10% compared to the previous week. This rule makes sense in theory, however, in practice often can fall short as it fails to take in to account individual differences as well as total training volume. However, without a coach this is generally the method which I would recommend especially for beginner runners.

Different tools

There are a number automated tools available that can help measure our training status. These tools offer valuable insights into our training progress and can assist in avoiding overtraining. However, each tool has its pros and cons. After testing out multiple tools, I have found that they often provide vastly different results.

• Garmin training status: this tools uses a couple of key metrics: acute load (how much running you have done), what your training focus has been, your current fitness level, heart rate variability, recovery?, and heat acclimation.

  • Pros: easy to use and easy to read

  • Cons: I have found you can get stuck with one training status for an extended period of time and tends not to change too much

• Garmin: training readiness: this is genreally one of the more accurate measurements which takes into account, sleep, general recovery, HRV status, acute load, sleep history and daily stress.

  • Pros: uses metrics from your everyday life as well as your exercise load

  • Cons: is often hyper cautious, and hypersensitive

• www.myTF.run: This tool connects to your Strava, and mostly just measures your 1 week and 4 week training load

  • Pros: simple and easy to use, gives you clear instructions, free

  • Cons: if you decrease the amount you are training even for a short while this tool can become hypersensitive

• strava: relative effort: almost exactly the same to www.myTF.run

  • pros: it is inbuilt into strava, so the user experience is seamless

  • cons: you have to pay for Strava premium to use it

• TTP: TIR: The TTP TIR is one of the most comprehensive training effort rating caluculators on this list. Using multiple different metrics including, HR, RPE, distance, time and speed to calculate your TIR

  • pro: easy to use and get training plans built based off your TIR

  • cons: doesn’t have inbuilt day to day metrics like the garmin training readiness calculator

The Impacts of Overtraining

Overtraining can have significant impacts on your physical and mental well-being. It can lead to decreased performance, chronic fatigue, increased risk of injuries, and even psychological symptoms like mood swings and irritability. Recognising these symptoms is crucial to prevent long-term negative effects on your health and fitness journey.

Recognising the Signs of Overtraining

So, how can you recognise the signs of overtraining? Pay attention to your body and listen to what it is telling you. If you consistently feel exhausted and fatigued, constantly feeling slow and struggle to implement any speed, or have trouble recovering, it may be a sign that you're pushing yourself too hard.

The accountability mirror 🪞

100K Training officially well underway! Let’s Go!!!!!!! In early 2024 I am going to be running 100km from Melbourne to Portsea to raise money and spread awareness for the Australian Alopecia Areata foundation.

Checkout the instagram here: https://www.instagram.com/arthurhhinton

Donate here: https://aaafhairdonation.gofundraise.com.au/page/Arthur-97277629

Monday: 5k Easy

Tuesday: 9.8k base (commute)

Wednesday: 23.2k Long run (commute)

Thursday: 12.1k base (commute)

Friday: 1.7k swim

Saturday: 18.7k long run

Sunday: 5k recovery

Total distance: 75.4km

Total Time: 7 hours 35 minutes

That is it for this week!

hope you all have a good day!

Thanks 🙏

Arthur ⚙️