Overtraining signs and symptoms from Runners | Sage Running Tips

[@tuesdaysrunner4038]

150 miles per week at a sub-6 minute mile pace? I'll be there soon...hopefully. Slept all day and night yesterday, just thinking about doing it.

[@floe6256]

As a beginner in this sport, I must say that your videos are so useful. Thanks so much Sage ! :-)

[@juliaroemer3075]

I love your videos! Could you possibly do a video on racing diets? For example, what you should eat the night before a race or track meet, the morning of, and during an all day track meet? Thanks for your time!

[@WilsonJoey]

This is one of your best videos yet. Thanks.

[@merwyntrachsel5289]

Love this, used to be fast, :) After getting hit by a car, family member w cancer , getting phneumoniea, totally ready to rebuild:) She says, fingers crossed, :) So, thnx 4 doing this service! Simply needed to hear what I already know, & the camaraderie with running partners I truly miss:) Running Rocks !! Great stuff!

[@netfischer]

Another one from my experience, especially for more experienced athletes is unexpectedly high jumps up in fitness. Very tempting to want to capitalise on that and make your next training block even harder. Noeadays if I notice my training is going perfectly and I am feeling superstrong I become really wary and go by the numbers/choose a very methodic approach to overloading instead of feel. I might sacrifice 1% in the short term but I think thats more than woth it when it prevents ruining the whole season.

[@BemCorrido]

The question is: If you are doing a training program and you feel like overtrained (for instance high heart rate after rest) you: A) take a day off, sleep a little more and skip the training until you feel totally recovered; or B) You train, but in a recovery pace in in a very easy heart rate like 50% to 60% of the max HR.

[@ВячеславЛазарев-щ4ы]

skip workouts until you are eager to train. If you are deeply overtrained even casual walking can be too much stress to recover

[@jacobdelaney3635]

+Вячеслав Лазарев I'm overtrained and eager to run

[@ВячеславЛазарев-щ4ы]

it is a psychological thing I think, I also was there, when you think about training over and over again, but when you train, it does not feel good, you feel overly tired, after several days of rest you will understand that you are not so eager believe me(in my case it took 3 weeks of complete rest):), in the meantime find some hobby/activity to get training out of your head, it was the only thing that helped me that time. You will get back to training but you will be stronger for sure

[@shanemackey3300]

Finally found someone that explains overtraining correctly thankyou for this information, I've been training hard for 3 months mainly short sprinting and lots of 400 meter strides, I got the biggest wall I can't even run anymore my legs are so weak all I've done is very light jogging to try and recover but after a week my legs are still very weak thinking of having a 2 week brake doing nothing I'm completely burntout, and it's hard to find good advice about this so thank you

[@Zen1331]

This is a great video post. This is such an overlooked area in people's training. Especially when someone is running way off thinking they just have to run 'harder.' I've been very guilty of this in the past.

[@2beornot2beholy]

Thanks. You helped me understand why I’m in so much pain. I need to step back and gradually work my way up

[@thomasgreen8180]

Hey sage, great video! Quick question for a training talk, how does age affect someones training (both young and old), I feel like you haven't touched up on this topic yet.

[@tkdcow9911]

150 miles per week?! Do you buy new shoes every other week?

[@flashybuddie1147]

How did you meet Sandi? Was it through running?

[@9EDdie4]

I love this channel, subscribed! Keep up the good work mate!

[@xcrunner0111]

There is too much racing in this country. Especially at the high school level. If there were only like 5 or 6 races in cross country instead of flicking 15, then there would be more time for aerobic training, and it would be easier to peak for the most important races.

[@unkempt8247]

That's what my coach wants to do, but he's afraid of the backlash from parents and kids who want to keep trying to run PRs.

[@mansondevil33]

Yeah especially for track. I was the top distance runner for the team and I would be doing 3-4 races in duel meets once or twice a week, then running 2-3 events on some weekends on top of that. I had the luxury of being good enough that I didn't have to push myself that hard in the duel meets and could save my legs a little bit for the weekend invitationals.

[@nickelder7533]

My key take away from this video was "Balance." One of my favorite words in the english language! Great in depth video Sage. Enjoy the physiological aspect of running coming from you, making it clear and concise. Happy Trails

[@nberkel]

Perfect timing on this video it seems. Just finished my marathon, now a couple of weeks later I seem to be battling an IT band issue in my knee. Building my weekly mileage has been such a slow process over the last couple of years, every time I feel like I'm as healthy as can be I get a set back like this.

[@SuperMentalMicky]

Really informative, thanks. I'd be interested in more videos on general nutrition advice and how correct diet might help us get more out of a hard workout.

[@holg3070]

Thank you for sharing this knowledge Sage. And congrats on yr Boston Race.

[@nickelder7533]

Training Talk Idea (Running in the rain/cold snowy weather)

[@proximacentaur1654]

your videos are highly instructive. thank you for sharing your expertise.

[@michaelgates593]

I think a training talk about marathon speedwork would be cool. I think it can be hard to know what type of training to do for marathons other than lots of mileage and long runs.

[@dickensrivers9862]

I stay grateful for every step. Unhappy with yesterday's ultra so surfing for improvement strategy. Thanks for reminding me to be patiently methodical in increasing stress load of distance and intensity in training.

[@Speedy-pf5tm]

This is excellent advice and very clear. Great video. Thanks

[@JRJapaneserunnerinUK]

Great message from you. Sounds like it's better to writing down running diary to see how your days are (were) doing.👍

[@timq3575]

an easy day at 6 min a mile pace is crazy for me, my 5k pace is 6.30 and im gassing, ran a marathon at 8min a mile pace, im so far away from that level!

[@xavierr1898]

Tim Q same! You will get there with patience and adequate training :). I’m at 6:16 pace for 5k and I’m gassing as well lol

[@mainzat409]

Anyone feel like they have a cold from overtraining??

[@martinkeane3628]

ya thats me today.

[@merwyntrachsel5289]

Yup

[@rimikidkhar511]

Every time i go for full week training

[@juddotto3660]

I get very sensitive to change in temp, need a jacket even when it's hot, I have come down sick before as well

[@TheSingularSound]

At a given heart rate while training, you see a significant drop in pace. Assuming no climate differences, it has always pointed to overtraining the body/mind in previous sessions!

[@BruceWayne-us3kw]

Fun fact about the turn "stress" we use to refer to everyday life: The way we use the word "stress" such with school, work, family, etc is actually fear.

[@946888]

Hi Sage thanks for your videos thus far. After spending about 10 weeks on my base phase, I was struck with a series of injuries that took me out of running for about 5 weeks (during which I swam/biked). I've got upcoming races (10ks) in about 10 weeks, hence I'm wondering if it will be advisable to rebuild a base (say, 6 weeks) and rush through the speed phase or spend just 2 weeks easy before doing about 8 weeks of threshold/speed? I'm a relatively new runner so my main aim is long term development. If I may also ask, is there any detriment of doing "too much" of a base phase, beyond the typical few months?

[@MichelleWaines]

thanks so much for this video, I’ve been running consistently for over a year and feel like I’ve recently only been getting worse. where before when I could easily hold an 8:30 pace for a half marathon but am now struggling to hold a 10:00 pace for a 5K. I’ve been running anywhere from 40-50 miles per week since last year and also have not been sleeping well, maybe 2-3 hours a night. think it is finally starting to take a toll on my body, I am definitely feeling it mentally and physically😔

[@CrazedPhsycho1023]

Hi I am in a very similar position. Luckily for me my running has yet to suffer but my lifting is terrible and my mood/overall quality of life is garbage right now. Went from a period of being sendentary and worked my way up to about 50 miles per week over the course of 3-4 months (have years of prior running experience but not necessarily this high of mileage). Plus lifting 5 days a week high volume to failure. Take my advice and step back if you can. I have terrible OCC so for me any deviation in my schedule is the worst guilt imaginable but I know that stepping back will lead to long term gains for both running and lifting.

[@TheMoonSeesMe]

Brilliant - been looking forward to another one like this.

[@Bryan-ku6xt]

i think you hit this right on point i just finished my 1st 1/2 marathon this month in Va beach and i have a 10k at the end of Oct. I got in my mind that i need to train for speed for this. my miles hasn't changed but my short runs during the week i started running hard and fast and the last 2 long runs i have ran seem like they have been harder

[@ninja2566]

Another great video! You just earned another sub. Keep up the great work!

[@6FootVampire]

Woke up with a fever today, sweating floods. Yesterday i took to the steep hills in the forest with a weighted 50lbs vest. 20k steps, i regret it today. Been shaking for hours

[@fabianreah1708]

Did you die?

[@JoaoMFaria]

i'm a big fan of your training talk videos, so i decided maybe i should say a topic? Tough i'm not sure if this is "considered" a training talk. You said in one of your older videos that your hips are the first thing to give up. I currently "acquired" a badass hip injury that makes doesn't allow me to run since it makes me completely loss all feel on the leg. What about a training talk about hip injury or just best way to deal with injuries that don't allow you to do much to maintain fitness?

[@juliensantini5882]

Hey Sage, You make great videos and this one really helpful. I started doing lactate threshold/Vo2 max types of workouts 3 types a week, it's pretty tough, but the competition is in a week so I don't think it's too bad. I also try to drink smoothies after my run to alkalinize my blood. Thanks!

[@margali74]

I just starting watching your videos because I was doing some research about how to fix the IT band pain. so listening to this video, it seems to me like I did over trained. Am training for the Chicago marathon and I was determined to do good. am a slow runner am 41 years old and just started running like 3years ago and I love it. the problem is am weak and I have a lot of heart and determination but my body doesn't.. je je so I was doing intervals and hills twice a week and at leas one or two easy runs week and the long run. so on my long run I started to feel this pain on the outside of my knee about half way of my long run (I was supposed to do 14mil) and I refused to stop. biggest mistake ever, I had to rest for a week and now trying to get back to my training and start to build up to where I was before w/o feeling that pain again which has been very frustrating.but yea, got to listen to your body, its better to miss one or two days than to miss weeks or months. do you think I can still get to at least where I was before my knee pain in two months its august and the marathon is in October?

[@tuesdaysrunner4038]

Obviously, someone can't tell you if you will be able to get back to "where you were before", as it is based on a lot of factors. So they would need a lot more information. Talk to a local running coach. As far as pains during your run go, some pains will come and go during the run itself. If they persist while you are running for more than a minute or so, then slow down. If it still persists, then walk. If it still persists, then call it a day and do some recovery using the RICE protocol. Look it up on Google. Some running pain is due to overtraining. And will lead to injury if you persist. Other pains are due to bad form or worn out shoes or improper shoes. Some repetitive stress injuries can be due to running on cambered surfaces. Switch directions so as to more evenly run on cambered streets. Cross training like cycling or swimming can help ease painful running by reducing the mileage per week you are doing.

[@shannonsopha2229]

Sage, how do we know we are improving? Besides PR's and longer distances. I understand that because I can now run a 1/2 without bonking or having to walk; where as a year ago I couldn't run a mile, and I steadily break PR's, I have physically improved. But my HR never seems to improve. Is it that HR remains the same, but the effort to get it up requires more effort? If I run up a hill, my HR still skyrockets into the 190's.

[@SanchezRick36]

Not a runner but your body gets efficient at doing specific things, if you trained to run hills then you'll be pretty sure that you'll be faster on that.

[@evanlouisemadrinan233]

I'd like to hear your thoughts about my predicament I'm currently three weeks away from my second half-marathon race, and I'm a bit concerned about my training. For the past two weeks, my heart rate variability (HRV) has been in the unbalanced zone, and it dropped to the "low" zone after a long run yesterday. My plan is to start tapering my distance over the next three weeks leading up to race day. However, I'm unsure whether I should take a week off from running altogether or switch to brisk walking instead. I'm worried about losing progress if I stop running completely, but my leg muscles have been sore all week. My HM race goal is to break 2 hours. I just don't know what to do in this situation. 😅 Thank you in advance for any advice you can offer.🙏

[@janellinell4552]

I had a 3 day over training hangover. I was extremely fatigued for days.

[@maximuz7375]

Great topic, Sage. Watching your weekly training topics has helped me to tone my first Half trail marathon with sucess. Thanks Sage. I know the dates are pretty tight; What will be your next marathon preparation for OTQ?

[@JudgeM.]

Sage! Speaking of injuries, what is your take on barefoot running? It seems to me that many people are trying to change their style of running by choosing neutral shoes without any cushioning or heel-toe offset. Also there's a couple of guys especially here on youtube who are making the impression that if you're not running barefoot/barefoot-style, you're not a real runner. Would you recommend a change of your running style, what kind of exercises should be done to prevent injuries presumably in your achilles or your calf muscle? Thanks for the great advices and interesting topics!

[@eddieguerrero705]

Could you talk about evaluating yourself when you bonk in an ultra to get back on track and stay motivated when your goals start slipping away? Really tough 50 miler today at Indiana Trail. Thanks!

[@ziobanana]

I am always following your videos, I'd love one on taking breaks (and how to get back to the mileage). I am a 30k/week runner, just came out of a race and I am struggling with getting back at the mileage I had before a 2 week long break. My legs seem to be back to base 1 :( (just one thing, this thing of the blood becoming acidic sounds really baloney)

[@JohnHeywoodrunner]

great advice...missed the beer ;-0)

[@declanmcleod2484]

How often do you run/suggest running? I'm 17 and loving your videos 👌 thanks

[@adammarshall7074]

Love the videos. I'm going to be running a timed race in July. I'm doing a 12 hour race that's overnight from 11pm to 11am the next day. I've never done this before, so I'd be curious to hear your thoughts on training for that. I'll be doing lots of morning/night runs in the same day, B2B long runs. Do I actually need to train in the wee hours of the night? I have kids and a day job, so I'm hoping I don't. But I'm also more nervous about being tired and running overnight than I am about the 12 hour time length. Thanks!

[@tomituominen9985]

I think overtraining can appear in three forms, or in three different systems within our bodies: muscles, joints and the cardio-vascular system. You mentioned all three of these, but did not spell out the difference between them very directly. For the average runner the joints are maybe the most crucial point, since you need to work pretty hard to induce too much and too frequent lactic acid and your muscles can take a lot also, if your not too heavy and your form is correct. A key point with overtraining that affects the joints is prior injuries. For example I have an operated knee, which is essentially an injury that will never go away, so I just have to try to work around it.

[@netfischer]

Tomi Tuominen yeah I dont know about that lactic acid stuff, either. Its a bit outdated. In order to kill of mitochondria you need extreme amounts of lactate/h-ions. Not something you will achieve with threshold or even vo2max intervals, but true anaerobic efforts. Hard to imagine that this is a problem for a marathon runner, I´d figure athletes such as mtbikers or XC skiiers would be more prone to that.

[@samuelroberts8449]

I'm 14 years old and in 8th grade, I'm going 5 miles a day and have been doing that all year with one or two days off a week and with one day being a long run like 6 or 7 miles. The first two days of the week I really push it then I take the rest of the week at a pace where I'm pushing it but not a lot and I feel really good after my runs. All of my running is done without pressure from other people, I mostly just run because it makes me feel good after I have pushed myself and because my friends do it. I've always set high goals but now I'm starting to think I might run myself out some day, even though I rarely experience running pains or tiredness. I always give myself like 3 weeks after each seasons which adds up to about 2.5 months a year, but in spite of that I'm still really paranoid. I have every intention to run under a 4:50 mile this upcoming track season and am only 7 seconds from that goal, I believe that I may be able to do that now but I just was wondering if you or anyone thought that I may run myself out because I run a lot and love going fast. (Let me know or anyone else what you thinks)

[@7190707]

Did you hit you sub 4:50 goal?

[@samuelroberts8449]

Mountain Cynic sadly no, I finished 8th grade year with 4:53. But that’s fine I had fun and learned a lot. And now I’ve had a way better freshman year than I could have dreamed so it all worked out in the end

[@adammarshall7074]

Hi Sage. Great video. I'm going to be running a 12 hour timed race in July. I'm doing morning/nights runs, B2B long runs. But I am still worried about running overnight. Do I need to train in the wee hours of the night, or is training and learning to run tired enough? I have kids and a day job, so I'd like to avoid running overnight in prep, but I also want to be prepared. Thanks!

[@ivanarsovski6243]

Thank you very much for this video...😀

[@michaeluchida5617]

Do you find overtraining negatively affects your sense of balance?

[@lewisdonovan145]

+Michael Uchida try drinking extra water unblocking your ears and eating more food if hungry knew a guy who had these problems try the abbove

[@Eric-lx8hp]

What do you think about cold showers to help flush out lactic acid buildups

[@towelie4774]

Eric I’m all about cold showers... unless it’s winter here in Minnesota I can’t handle double coldness

[@lcberchtold1208]

@@towelie4774 you will feel really warm afterwards

[@borrisgarcia9057]

hi sage when running i have a sound on my neck it goes tic tic is there cause for concern

[@ajconnol1]

Talk magnesium and cortisol with regards to over training. :)

[@lifeincognito2829]

My left knee hurts when running. And my right Achilles hurts as well.

[@anasnurse]

Thanks a lot for your great videos

[@alexp4462]

Very informative, thanks!

[@jcolumbiap]

Curious if a higher PSA is also a sign of overtraining. I noticed when I backed off on speed work my PSA drops.

[@andrewnewman6692]

nice sunglass tan

[@roshnimodi80]

How do we calculate and plan to peak our performance..how to plan it with a race?

[@jcolumbiap]

Thank you!

[@mrgbiggz]

Trouble falling asleep. Guilty! Everything else didn't really apply, but the sleep thing absolutely kills me.

[@Morfeusm]

It could be something totally different

[@andrickdianas1718]

helpful video max👍

[@amirplay8943]

do u run on the treadmill? is it bad for you to run a lot on the treadmill?

[@paulkerr3253]

Do you think 1 LT, 1 Vo2 and 10k pace repeats in one week is too much?

[@ssees2022]

I started getting panic attacks that seemed like a psychedelic trip. It came in waves and has steady been happening. I work out average 3-5 hours a day and take 1-2 days off a week. I’m pretty slow on my jogs/runs but I push myself frequently. I’m in constant pain in my legs and I been doing this steady increasing since may 2020. I fall asleep but wake up every 2-3 hours. Recovery is hard for me. I decided to stop exercising and it’s been 3 days. I’m sad and I’m scared. If it wasn’t for the panic attacks I would not take this break. I don’t know what to do.

[@DarkoFitCoach]

How r u feeling now did u recover fully and after how long?

[@runreilly]

+Vo2maxProductions whats the song at the start of the videos? It's brilliant.

[@mathewwebb4716]

an arrangement of sail by awolation

[@spooguii]

I have stumbled across your videos and find them very helpful! thanks! I am training for an ultra 50K and have increased my weekly running distance to 80 K but I'm finding every few weeks I catch a cold or bug that stops me from running for a week or so! I eat a high carb mostly plant based diet (with some fish so I wouldn't say totally vegetarian). Could there be a nutrient that I am running low on? Anyone have advice? Thanks!

[@gloup81]

I've been training for my first marathon, which is held in April 2. I've started running since Feb 2016. Until then, i've been sedetary for my whole life. I've worked my mileage correctly (i suppose, took me 1 month to be able to run 5k, 3 months for 10k, 8 months for HM, with a few drawbacks due to minor injuries or summer vacations). I've upped my weekly mileage to around 45-50kms (30 miles i guess), due to the final marathon training, with 32k long runs. However, for the last 3 weeks, every Tuesday after a long run (always on Sundays), or a HM race (scheduled), i suffer from Gastrenteritis that last 2-3 days, taking me out of training due to moderate dehydration. Is it possible to be a symptom of overtraining? Sometimes, during a mid-week workout, i feel like there's an anchor attached to my back that wont allow me to accelerate, so i continue my run in that lower but doable tempo

[@pixel26]

"Running hard up hill almost everyday." 10:10 GOD

[@fastinradfordable]

Uphill both ways...

[@theknowerandtheknown]

My god that intro music is hilarious ;-D

[@carolgaspar6517]

In my case, I get colds or flu-like symptoms.

[@DeepPatel-kb3zp]

while you are training for a marathon how much amount do you spend on food n nutritions per day?

[@usaidmazhar9748]

I'm not really sure cuz i havent completed one but I would assume a decent amount because your body has to be in tremendous shape. Also drinks lots of water. Like lots of of it :P

[@catguy7520]

150 mile a week is near a marathon a day

[@Astrologcomedy]

I had a ton of life stresses in addition to running and developed heart palpitations. Thankfully after gradually easing back into running the palpitations and extreme fatigue went away

[@visgothy]

really nice vid.

[@J22-b8t]

Went from two miles to about 12 miles a week

[@Blackaudix]

Great Freaking video

[@forestrunner8922]

well.... this was a (little) confusing for me....

[@rlburton]

".....easy days at 6 min/mile pace....." OK

[@gillianshen4016]

Fasted Cardio!

[@resorn]

So... 1 hard track session a week

[@mocroma3liesh564]

Who is gonna carry the boats and the loggssss!!?

[@owenlayton8352]

8:11

[@eTeffects]

first