{"id":47807,"date":"2022-12-15T19:03:17","date_gmt":"2022-12-15T19:03:17","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47807"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"running-signs-of-overtraining","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/","title":{"rendered":"6 Running Signs Of Overtraining And How Can You Treat It"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/#How_Do_I_Know_If_I_Overtrained_At_Running\" >How Do I Know If I Overtrained At Running?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/#What_Happens_If_You_Overtrain_Running\" >What Happens If You Overtrain Running?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/#What_Are_6_Symptoms_Of_Overtraining\" >What Are 6 Symptoms Of Overtraining?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/#How_Do_You_Break_From_Overtraining\" >How Do You Break From Overtraining?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/#What_To_Eat_To_Recover_From_Overtraining\" >What To Eat To Recover From Overtraining?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/#Increase_The_Caloric_Intake\" >Increase The Caloric Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/#Eat_Protein-Rich_Food\" >Eat Protein-Rich Food<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/#Dont_Forget_About_Nutrient-Dense_Fruits_And_Vegetables\" >Don\u2019t Forget About Nutrient-Dense Fruits And Vegetables<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">We often pursue better results by challenging ourselves. This is more applicable to athletes and non-professional sportsmen who spend hours in a gym, log many miles on a course and push themselves harder because they desire to achieve an immaculate performance or set personal records.\u00a0<\/span><span style=\"font-weight: 400;\">\u201cRunning addiction\u201d evolves when you get stronger and notice visual results. Even though running is considered to be a healthy way to work out the whole body, it is still important to know your limits. Runners usually get out of their comfort zone by doing longer runs, therefore, overtraining running. They put more stress on their muscles which makes the body break down and deteriorate in performance. Avoiding adequate recovery and rest leads to adverse consequences, such as fatigue, weight loss, and much more. <\/span><span style=\"font-weight: 400;\">This article covers the 6 running signs of overtraining and how you can treat it.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Running_Signs_Of_Overtraining\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Know_If_I_Overtrained_At_Running\"><\/span>How Do I Know If I Overtrained At Running?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Running is the most popular training among athletes and non-professionals. This activity is associated with various benefits, like better sleep, improved memory, better cardio health, and energy (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/health-benefits-running\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Runners who run longer distances but spend less time on muscle recovery encounter running overtraining.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Running overtraining syndrome or unexplained underperformance syndrome is the process during which the runner doesn\u2019t recover from intensive consistent running. You can also reach the point of overexercising by not properly fueling your body with the right amount of nutrients and calories (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/what-to-know-about-overtraining\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How can you know that you are overtrained at <a href=\"https:\/\/betterme.world\/articles\/benefits-of-hill-running\/\">running<\/a>? It is simple: you will bump into the first phase &#8211; overreaching.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Running overreaching is when you start feeling more intense muscle soreness. Runners ignore it by pushing even harder day by day without the actual rest. When overreaching is extreme and combined with more stressful training, the overtraining syndrome appears (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23247672\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Among the most common signs of overtraining running:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">loss of appetite<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">lack of sleep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">declined performance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">injuries (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/326892\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Neglecting these symptoms makes your sports performance ineffective and painful.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/negative-splits-running\/\"><i>Negative Splits Running \u2013 Start Slow, Finish Fast<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Running_Signs_Of_Overtraining\"><img decoding=\"async\" class=\"aligncenter wp-image-47132 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207593-1024x576.png\" alt=\"running signs of overtraining\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207593.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207593-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207593.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207593-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207593.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Happens_If_You_Overtrain_Running\"><\/span>What Happens If You Overtrain Running?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are a serious runner, this situation might sound familiar to you. You run a couple of miles, you get better and proud of yourself. Next you decide to increase to five miles instead of only three. You still feel invigorated and you start thinking \u201cWhat if I run like this every day?\u201d. And you do, you run every day, and at first, it seems fine but you gradually stumble upon the unbearable pain in <a href=\"https:\/\/betterme.world\/articles\/overweight-running\/\">your muscles<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you overtrain at running, your body encounters both physical and emotional changes. The first problem you get is the overall body soreness that doesn\u2019t allow you to fully rev up your muscles during running. This is what happens when you overtrain at running: you keep running but you feel like your body doesn\u2019t want to obey. It gets sore, becomes heavier and demotivates you to move on. In the end, your performance brings no results whatsoever, and your mood worsens.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other exercise-related overtrain symptoms are:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inability to train at the usual level<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overheating and <a href=\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/\">excessive training<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Injuries, like muscle sprains, joint pain, and stress fractures<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Loss of enthusiasm for exercise. You have no desire to train (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/what-to-know-about-overtraining\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_6_Symptoms_Of_Overtraining\"><\/span>What Are 6 Symptoms Of Overtraining?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A decrease in performance and loss of motivation are not the only symptoms you can get through excessive training. Here are the 6 major symptoms of overtraining that could impact <a href=\"https:\/\/betterme.world\/articles\/smoking-and-running\/\">overall health<\/a>:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lack of appetite or weight loss<\/b><span style=\"font-weight: 400;\">. We are aware of the positive effects of caloric deficit for workouts. In other words, you need to drink and eat fewer calories than you burn. If you get more calories than you burn then you eliminate the chances to lose weight (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/calorie-deficit\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Runners or weightlifters who train harder tend to lose their appetite, therefore, losing weight. Moreover, overtraining can negatively affect the digestive system, leading to diarrhea and constipation (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/what-to-know-about-overtraining\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Elevated heart rate<\/b><span style=\"font-weight: 400;\">. The signs of overtraining at running on heart rate are manifested in a slightly raised relaxed heart rate. To put it simply, you have an elevated heart rate when you simply wake up in the morning.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Disturbed sleep.<\/b><span style=\"font-weight: 400;\"> Among other signs of running at overtraining is a disturbance in sleep. When the stress hormones are in an imbalanced state, it gets harder for you to relax or enjoy high-quality sleep. The lack of normal sleep leads to mood swings and fatigue.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscle pain and injuries become more frequent<\/b><span style=\"font-weight: 400;\">. Nagging muscle soreness and injuries occur when you put too much pressure on your muscles. They won\u2019t stop unless you give your body recovery time.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>More frequent colds.<\/b><span style=\"font-weight: 400;\"> One of the signs of overtraining in bodybuilding and running can be your susceptibility to viruses. The more you train without rest the more vulnerable to viruses your immune system becomes. This means you have more chances to catch a cold faster than the athlete who spends some time on recovery.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>More challenging workouts.<\/b><span style=\"font-weight: 400;\"> Because of overall fatigue and soreness, typical exercises become more complex to perform. You will feel like you are working harder even though you stick to the usual rate. This is the consequence of body soreness and loss of motivation.<\/span><\/li>\n<\/ul>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Running_Signs_Of_Overtraining\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Running_Signs_Of_Overtraining\"><img decoding=\"async\" class=\"aligncenter wp-image-47125 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207600-1024x576.png\" alt=\"running signs of overtraining\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207600.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207600-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207600.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207600-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207600.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Break_From_Overtraining\"><\/span>How Do You Break From Overtraining?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many ways that help you reduce the overtraining syndromes <a href=\"https:\/\/betterme.world\/articles\/how-to-increase-stamina-for-running\/\">running<\/a>. There are 5 things you can do to break the overtraining cycle and enhance your performance.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Finally rest.<\/b><span style=\"font-weight: 400;\"> This is the first thing you must do if you want to get rid of any unbearable overtraining symptoms from running. Stop training for a certain period of time, and let your body fully recover. Usually, it takes from 4 to 12 weeks, depending on the sport and level of activity. If you rest it does not mean you need to only lie in bed and binge-watch Tv-shows. You still should commit to low-intensity aerobic exercises that keep you fit and healthy. Low-impact workouts boost endurance and build muscle strength (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/a-z\/water-aerobics\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Treat yourself.<\/b><span style=\"font-weight: 400;\"> When was the last time you had a rejuvenating massage in an aroma room? This is your chance to get one for an essential purpose. Go to a professional masseur or masseuse who can massage your most affected muscles. Choose a sport or deep-tissue massage to avoid injuries and relieve muscle tension. If a professional massage is not something you want to spend money on you can do it yourself. Self-massage with essential oils and muscle balm can help you experience relaxing feelings. How-and-cold therapy is also an option because a sauna, hot bath, or heating pad can soothe sore muscles.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eat well. <\/b><span style=\"font-weight: 400;\">Your body needs nutrients that fuel it with energy. Replenish the lost calories from each training so that you are no longer in an energy deficit.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid stress. <\/b><span style=\"font-weight: 400;\">The feeling of stress has a great impact on our body by slowing down the digestive system, decreasing immune activity, speeding up our breathing, and far more (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/145855#physical-effects\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Hence, the elimination of stress is important. Isolate yourself from the sources of stress. Yoga and meditation can balance stress levels. In addition, yoga speeds up the recovery from strenuous training.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Talk to the doctor. <\/b><span style=\"font-weight: 400;\">Self-assistance is good but your doctor can create guidelines that get you back to training safely. Make sure you are sincere about your feelings since it will help the doctor identify the best ways to break from overtraining.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Running_Signs_Of_Overtraining\"><img decoding=\"async\" class=\"aligncenter wp-image-47126 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207599-1024x576.png\" alt=\"running signs of overtraining\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207599.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207599-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207599.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207599-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207599.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Eat_To_Recover_From_Overtraining\"><\/span>What To Eat To Recover From Overtraining?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Being a serious <a href=\"https:\/\/betterme.world\/articles\/walk-to-run-program\/\">runner<\/a>, you can go through periods in your training when you overdo it. Even professional runners, monitored by coaches, fall into the trap of pushing their bodies beyond their limits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you ever found yourself overtrained, recovery isn\u2019t the only solution that guarantees to improve the situation. The types and amount of food you consume before and after your workouts can promote the recovery process. The right food choices can make you energetic and ready for new challenges. Want to find three simple, but effective nutrition changes for effective running overtraining recovery, keep on reading the article.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increase_The_Caloric_Intake\"><\/span><strong>Increase The Caloric Intake<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The overtrained runner should pay attention to the number of calories they are having in on a daily basis. The point is that runners take caloric deficency so seriously that they do not consume enough calories to fuel their daily expenditures. Usually, runners use a caloric deficit in order to lose weight, or perhaps just to be generally healthier. Therefore, the lack of calories makes the muscles weaker since they are not getting enough nutrients to recover.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you feel lethargic and overtrained, then it\u2019s important that you put your <a href=\"https:\/\/betterme.world\/articles\/swimming-vs-running\/\">weight-loss<\/a> purposes on hiatus for a couple of weeks and give your body the nutrients it needs to recover.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/\"><i>Running For Weight Loss: Dos And Don\u2019ts For Beginners<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_Protein-Rich_Food\"><\/span><strong>Eat Protein-Rich Food<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Our body needs protein to stay healthy and work properly. Protein takes part in the processes that fuel energy and helps make antibodies that combat infections and illnesses (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/benefits-protein\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). That means it is essential for overtrained runners to consume big amounts of lean protein. Protein consumption provides the important nutrients and amino acids needed for muscle repair.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can find complete proteins in animal sources such as<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">poultry<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">dairy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">limited amounts of red meat.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you feel slightly overtrained, consider adding tuna, salmon, and chicken to your menu. Such protein sources are also rich in omega-3 fatty acids and iron.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The plant-based sources of protein are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">beans, peas, legumes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">grains<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can combine animal sources with plant sources for better results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vegetarians need to combine protein sources to ensure they are getting the full amount of amino acids. For example, they can combine grains with dairy, or legumes, vegetables with soy or dairy, or nuts with legumes. When choosing the combination, make sure you are eating extra protein if you are overtraining.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Runners usually need 1.2 to 1.7 grams of protein per kilogram of body weight. In case of recovery after overtraining, you should rely on 2 grams per kilogram of your body weight.<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Running_Signs_Of_Overtraining\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Running_Signs_Of_Overtraining\"><img decoding=\"async\" class=\"aligncenter wp-image-47235 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207680-1024x576.png\" alt=\"running signs of overtraining\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207680.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207680-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207680.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207680-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207680.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dont_Forget_About_Nutrient-Dense_Fruits_And_Vegetables\"><\/span><strong>Don\u2019t Forget About Nutrient-Dense Fruits And Vegetables<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fruits and veggies are a super food for overtrained sportsmen since they are sources of the essential vitamins and minerals which benefit muscle repair. Here is the list of nutrient-dense veggies and fruits:<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> Arugula<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Kale<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Spinach<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Radish<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Watercress<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Brussels sprouts<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Beans (all varieties)<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Collard, mustard, &amp; turnip greens<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Bok choy<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Cabbage<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Bean sprouts<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Broccoli<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Romaine lettuce<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Red peppers<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Carrot juice<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Tomatoes &amp; tomato products<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Papaya<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Swiss chard<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Pomegranate juice<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Blackberries<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Plums<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Raspberries<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Blueberries<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Strawberries<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Brazil nuts<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Oranges<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Tofu<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Cauliflower<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Walnuts<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Seeds: sunflower, sunflower, sesame<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Daily consumption of nutrient-dense fruits and vegetables will fuel the proper functioning of the immune system, protecting you from chronic diseases. Most importantly, it will combat the signs of running overtraining.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a nutshell, a combination of body rest and a recovery diet can help you ease your overtraining symptoms.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Running overtraining is the process during which the runner shoots for longer distances without proper muscle recovery. Runners are concerned with the 6 running signs of overtraining and how they can treat it. Among common running overtraining symptoms are fatigue, body soreness, weight loss, disturbed sleep, loss of appetite, and mood swings.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is possible to eliminate overtraining signs through muscle rest, low-impact activities, stress reduction, and increased caloric intake.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Food rich in protein and nutrients promotes better digestion, fuels the body with energy, and aids in muscle recovery.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Runners are recommended to consult with their doctors in case of overtraining symptoms. A doctor can guide them through positive recovery activities and possible healthy diets to speed up the muscle healing process.<\/span><\/p>\n<p>&nbsp;<\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Running_Signs_Of_Overtraining\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Running_Signs_Of_Overtraining\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>We often pursue better results by challenging ourselves. This is more applicable to athletes and non-professional sportsmen who spend hours in a gym, log many miles on a course and push themselves harder because they desire to achieve an immaculate performance or set personal records.\u00a0\u201cRunning addiction\u201d evolves when you get stronger and notice visual results. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":47808,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[171],"class_list":["post-47807","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Running Signs Of Overtraining And How Can You Treat It - BetterMe<\/title>\n<meta name=\"description\" content=\"Have you lost the strength to run and feel like every training is getting more painful? Read the article to discover the \u2605 6 RUNNING SIGNS OF OVERTRAINING \u27a4 and how you can treat it.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Running Signs Of Overtraining And How Can You Treat It\" \/>\n<meta property=\"og:description\" content=\"Have you lost the strength to run and feel like every training is getting more painful? Read the article to discover the \u2605 6 RUNNING SIGNS OF OVERTRAINING \u27a4 and how you can treat it.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_568984948-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1708\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nataliia Lutsiv\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nataliia Lutsiv\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f84d0e91f314d42c67868e865c9dac67\"},\"headline\":\"6 Running Signs Of Overtraining And How Can You Treat It\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/\"},\"wordCount\":2056,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_568984948-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">We often pursue better results by challenging ourselves. This is more applicable to athletes and non-professional sportsmen who spend hours in a gym, log many miles on a course and push themselves harder because they desire to achieve an immaculate performance or set personal records.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">\u201cRunning addiction\u201d evolves when you get stronger and notice visual results. Even though running is considered to be a healthy way to work out the whole body, it is still important to know your limits. Runners usually get out of their comfort zone by doing longer runs, therefore, overtraining running. They put more stress on their muscles which makes the body break down and deteriorate in performance. Avoiding adequate recovery and rest leads to adverse consequences, such as fatigue, weight loss, and much more. <\/span><span style=\\\"font-weight: 400;\\\">This article covers the 6 running signs of overtraining and how you can treat it.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\">How Do I Know If I Overtrained At Running?<\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Running is the most popular training among athletes and non-professionals. This activity is associated with various benefits, like better sleep, improved memory, better cardio health, and energy (<\/span><a href=\\\"https:\/\/www.webmd.com\/fitness-exercise\/health-benefits-running\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Runners who run longer distances but spend less time on muscle recovery encounter running overtraining.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Running overtraining syndrome or unexplained underperformance syndrome is the process during which the runner doesn\u2019t recover from intensive consistent running. You can also reach the point of overexercising by not properly fueling your body with the right amount of nutrients and calories (<\/span><a href=\\\"https:\/\/www.webmd.com\/fitness-exercise\/what-to-know-about-overt ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/\",\"url\":\"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/\",\"name\":\"6 Running Signs Of Overtraining And How Can You Treat It - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_568984948-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Have you lost the strength to run and feel like every training is getting more painful? 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Read the article to discover the \u2605 6 RUNNING SIGNS OF OVERTRAINING \u27a4 and how you can treat it.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/","og_locale":"en_US","og_type":"article","og_title":"6 Running Signs Of Overtraining And How Can You Treat It","og_description":"Have you lost the strength to run and feel like every training is getting more painful? Read the article to discover the \u2605 6 RUNNING SIGNS OF OVERTRAINING \u27a4 and how you can treat it.","og_url":"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1708,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_568984948-scaled.jpg","type":"image\/jpeg"}],"author":"Nataliia Lutsiv","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nataliia Lutsiv","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f84d0e91f314d42c67868e865c9dac67"},"headline":"6 Running Signs Of Overtraining And How Can You Treat It","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/"},"wordCount":2056,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_568984948-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">We often pursue better results by challenging ourselves. This is more applicable to athletes and non-professional sportsmen who spend hours in a gym, log many miles on a course and push themselves harder because they desire to achieve an immaculate performance or set personal records.\u00a0<\/span><span style=\"font-weight: 400;\">\u201cRunning addiction\u201d evolves when you get stronger and notice visual results. Even though running is considered to be a healthy way to work out the whole body, it is still important to know your limits. Runners usually get out of their comfort zone by doing longer runs, therefore, overtraining running. They put more stress on their muscles which makes the body break down and deteriorate in performance. Avoiding adequate recovery and rest leads to adverse consequences, such as fatigue, weight loss, and much more. <\/span><span style=\"font-weight: 400;\">This article covers the 6 running signs of overtraining and how you can treat it.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\">How Do I Know If I Overtrained At Running?<\/h2>\r\n<span style=\"font-weight: 400;\">Running is the most popular training among athletes and non-professionals. This activity is associated with various benefits, like better sleep, improved memory, better cardio health, and energy (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/health-benefits-running\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Runners who run longer distances but spend less time on muscle recovery encounter running overtraining.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Running overtraining syndrome or unexplained underperformance syndrome is the process during which the runner doesn\u2019t recover from intensive consistent running. You can also reach the point of overexercising by not properly fueling your body with the right amount of nutrients and calories (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/what-to-know-about-overt ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/","url":"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/","name":"6 Running Signs Of Overtraining And How Can You Treat It - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/running-signs-of-overtraining\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_568984948-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Have you lost the strength to run and feel like every training is getting more painful? 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