There are two classifications for too much exercise: overreaching and overtraining. According to the Orthopedic Website Hospital For Special Surgery, “Overreaching is muscle soreness above and beyond what you typically experience that occurs when you don’t sufficiently recover between workouts. Overreaching usually happens after several consecutive days of hard training and results in feeling run down.” On the other hand, “Overtraining occurs when an athlete ignores the signs of overreaching and continues to train. Many athletes believe that weakness or poor performance signals the need for even harder training, so they continue to push themselves. This only breaks down the body further.” Overreaching can be fixed through rest. Overtraining comes with more serious detriments and can take a while to recover from.
I also want to touch on RED-S. RED-S stands for Relative Energy Deficiency in Sport. It is a condition that occurs when athletes or physically active individuals have an imbalance between energy intake and expenditure, leading to a state of low energy availability. Often times, overtraining has similar symptoms as RED-S, or can lead to RED-S.
However, while overtraining can be a contributing factor, RED-S (Relative Energy Deficiency in Sport) primarily develops from a lack of adequate calorie intake relative to the energy expenditure during intense training, meaning it’s more about under-fueling than simply overtraining; therefore, RED-S is not solely caused by overtraining, but can be exacerbated by it when combined with insufficient nutrition.
Key signs of Overtraining and RED-S:
Physical Signs
-Prolonged general fatigue
-Poor-quality sleep
-Lack of menstrual cycle or menstrual function irregularity
-Unexplained weight loss
-Lack of libido
-Gastrointestinal distress or digestive issues
-Bone loss, bone fractures, low bone density
-Cold intolerance
-Repeated muscle issues, imbalances or injuries
-Brittle hair, skin and nails
Mental Signs
-Increase in tension, depression, anger or confusion
-Inability to relax
-Lack of energy, decreased motivation, moodiness
-Not feeling joy from things that were once enjoyable
-Concentration issues
-Changes in personality
-Obsession with training/routine
-Inability to be flexible and balanced with one’s schedule
Performance Indicators
-Unusual muscle soreness after a workout, which persists with continued training
-Inability to train or compete at a previously manageable level
-“Heavy” leg muscles, even at lower exercise intensities
-Delays in recovery from training
-Performance plateaus or declines
-Thoughts of skipping or cutting short training sessions
