Welcome to Getting Fit at Fifty

My name is Art Davis and I started running in 2007 to lose weight. Check out my before and after photos at the bottom of the page. I ran my first 5K and 10K in 2007 I went on to run my first half Marathon and full Marathon in 2008.

Wednesday, February 23, 2011


I became interested in overtraining when I started reading about it in forums on running. I researched the subject and put together this post. This is not intended to be an all inclusive report on overtraining, nor take the place of medical advice, but rather to inform you about this serious condition that can occur.
Overtraining occurs when the volume and intensity of an individuals exercise exceeds the recovery capacity. They cease making progress, and can even begin to lose strength and fitness. Improvements in performance occur only after the rest period following hard training. This process can take days to complete, depending upon the intensity and duration of the exercise period. If sufficient rest is not available, then regeneration cannot occur. If this imbalance between excessive training and inadequate rest continues then your performance will plateau and eventually decline. Mild overtraining can require several days of rest or reduced activity to fully restore your fitness. If the condition is allowed to persist it may takes weeks or even months. Overtraining is accompanied by one or more of the following symptoms:
  • Persistent muscle soreness
  • Persistent fatigue
  • Elevated resting heart rate
  • Reduced heart rate variability
  • Increased susceptibility to infections
  • Increased incidence of injuries
  • Irritability
  • Depression
  • Mental breakdown
According to Wikipedia some of the effects of overtraining include:

  • Lymphocytopenia
  • Excessive weight loss
  • Excessive loss of body fat
  • Increased resting heart rate
  • Decreased muscular strength
  • Increased sub maximal heart rate
  • Inability to complete workouts
  • Chronic muscle soreness
  • Fatigue
  • Increased incidence of injury
  • Depressed immune system
  • Constipation or diarrhea
  • Absence of menstruation
  • Frequent minor infections/colds
  • Insomnia
  • Heart Palpitations
  • Lower Testosterone Levels
  • Higher Cortisol Levels
  • Depression
  • Loss of appetite
  • Irritability
  • Loss of motivation
  • Loss of enthusiasm
  • Loss of competitive drive
  • Early onset of fatigue
  • Decreased aerobic capacity
  • Poor physical performance
  • Inability to complete workouts
  • Delayed recovery
According to Wikipedia the treatment for Overtraining includes:
  • Allowing more time for the body to recover
  • Taking a break from training to allow time for recovery
  • Reducing the volume and or intensity of the training
  • Splitting the training program so that different sets of muscles are worked on different days
  • Massage
  • Increase sleep time
  • Changing your diet
Has anybody experienced overtraining and if so, what did you do?

1 comment:

  1. Yes, I have in the beginning stages of my training and I am still fighting it. I wrote about it in my blog too :) www.charlinicole.blogspot.com thanks for all the posts!