Why is overtraining dangerous, can it be “fixed”, and how to prevent it in the first place? (part 1)

Many athletes have heard the words "overtrained" and "overtrained" more than once. However, these terms are often used loosely, and only a very few truly overtrained athletes exist.

First, overtraining is associated with a significant imbalance between training and recovery and is most often accompanied by external (non-competition or training-related) stressors. That is, overtraining is associated with exercise, recovery processes, and other stresses an athlete is exposed to.

Second, overtraining is a condition that is "earned" over many weeks and months. And getting out of the state of overtraining can take months and even years (see the graphic below)! This is the main danger of overtraining - performance declines can be so severe and enduring that they ruin a season or even several seasons.

Meeusen, R., et al. (2013). "Prevention, diagnosis and treatment of the overtraining syndrome: Joint consensus statement of the European College of Sport Science (ECSS) and the American College of Sports Medicine (ACSM)." European Journal of Sport Science 13(1): 1-24.

Please note that just feeling tired after a few workouts and even a temporary drop in athletic performance does not mean the athlete has become "overtrained"!  This is a normal and appropriate response to training that, when combined with adequate recovery, produces fitness gains.

Instead, there are specific diagnostic signs of overtraining, including a constant feeling of oppressive fatigue (even after regular training) for at least 4 weeks and a decline in athletic performance (easiest to identify through substandard  competitive results), despite a decrease in training volume (by 20% or more). In addition, the consensus among specialists from European and American Sports Colleges draws attention to the fact that an athlete should not be diagnosed with the following diseases if a diagnosis of overtraining is contemplated:

• Anemia
• Diseases caused by the Epstein-Barr virus
• Lyme disease
• Other infectious diseases (hepatitis, myocarditis, borreliosis, streptococcal infections, etc.)
• Muscle damage (high concentration of creatine kinase)
• Endocrine diseases (diabetes, thyroid, or adrenal disease)
• Eating Disorders
• Injuries to the musculoskeletal system
• Asthma acquired in adulthood
• Allergies

Otherwise, the decline in performance is not associated with overtraining syndrome but with the negative effect of the corresponding disease!

Elite Norwegian orienteer Marianne Andreson lost 4 years of her international career due to overtraining issues (image is from http://worldofo.com/)

"Can overtraining be fixed?" is one of the most popular questions among athletes and coaches on this issue.

Research provides an answer. The only cure for overtraining is extended rest. As a source, I will again refer to the latest consensus of sports experts: Meeusen, R. et al. (2013). "Prevention, diagnosis and treatment of the overtraining syndrome: Joint consensus statement of the European College of Sport Science (ECSS) and the American College of Sports Medicine (ACSM)." European Journal of Sport Science 13(1): 1-24. If non-functional overreaching has occurred, then several weeks are required. In the case of overtraining, a period of more than six months is needed [Purvis, D. et al. (2010). "Physiological and Psychological Fatigue in Extreme Conditions: Overtraining and Elite Athletes." PM&R 2(5): 442-450].

There is no point in reducing training load to zero, but it should be significantly reduced in volume and intensity. In addition, since stress is a significant contributor to overtraining, it makes sense to use stress management techniques during a rehabilitation program.

In addition, nutrition issues should be considered during this period. This is important both from the standpoint of preventing detraining and from the perspective of a full recovery of the athlete (primarily if overtraining was associated with increased muscle catabolism or hypoglycemia).

At the same time, the difficulty lies in the fact that it is difficult to identify the moment when overtraining ends, and the athlete can restart developmental training. An extended rest period reduces fitness and the ability to accommodate training load.  Hence, it can be difficult to determine whether overtraining continues, or the athlete is simply detrained due to lower training loads designed to address overtraining and yet ready to resume a normal training “build phase.”  But if the athete prematurely resumes build-phase training loads during  an unresolved period of overtraining, this will extend the rehabilitation period even further.! Understanding the timing of the end of overtraining is a real challenge for the coach and professionals working with the athlete.

Famous Canadian triathlete Alexandra Coates has experienced overtraining syndrome in her career (image is from www.edmontonjournal.com)

Overtraining is a significant barrier to a successful sports career in sports (whether professional or amateur). And the best "treatment" for overtraining is prevention! And how exactly to achieve this - this will be discussed in future blogs!  Thanks for reading!  .