Column 27, April 2010

Managing/Preventing Over Training Syndrome

In last months article I discussed over-training as pushing our body beyond its ability to recover , and how we could recognize the signs. In this article I’ll look more at how to prevent/manage over training syndrome (OTS).

Over Training Syndrome

While it is important to have some heavy workout days to enhance performance, if this intensified training is prolonged, a stagnation or decrease in performance will occur. In mild cases this may only require a few weeks-months of reduced training to recover, however in overtraining-syndrome (OTS) the athlete may require months, and in some cases years.

Although the causes of OTS are not well understood, many cases are believed to be due to chronic overstimulation of the sympathetic nervous system, leading to increased levels of adrenalin and noradrenalin, and a feeling of burn-out in both mind and body. This stimulation is a result of all the stresses in life, of which training is just one factor. Other stressors include;

Social/psychological stress (eg related to family, relationships, finances, work…)
Environmental stress (eg altitude, heat, cold, recent travel, time-zone changes)

It is also important for athletes suspected of OTS to consult a sports doctor to exclude other contributing factors;

Anaemias
Epstein-Barr virus (glandular fever)
Other infectious diseases
Muscle Damage (high creatinine kinase)
Endocrine disorders (diabetes, thyroid, adrenal gland)
Eating issues (low carbohydrate diets, eating disorders…)
Biological abnormalities (eg increased liver enzymes..)
Injury (musculoskeletal)
Cardiovascular issues
Adult-onset asthma
Allergies

Recovering from over training

To recover from over training there needs to be a positive balance between regeneration and breakdown, which can only be achieved by reduced training or complete rest. Something many athletes find difficult!. Try and remember that by continuing to push hard in training when the body has been stagnating or even worsening in performance, will only create a bigger hole that takes longer to crawl out from!.

Reducing training intensity is more important than training volume in recovery, so cut back more on the speedwork than the distance.

If fatigue is the result of a short period of over training (sometimes called over reaching or OR), then the athlete will often recovery within 2 weeks. However if the athlete is suffering from chronic OTS, recovery may take months.

Unfortunately there are no definitive tests to indicate when the athlete is ready to train normally again. The athlete themselves needs to become more in tune with the way their body is feeling in terms of fatigue, muscle soreness, moods, desire to train, in conjunction with more objective tests such as early morning resting heart rate.

If dehydration/low carbohydrate/poor nutrition has played a part in the athletes’ fatigue, it would be wise to see a qualified nutritionist. Likewise if moods and sleeping habits do not improve with rest, discussing this with a sleep specialist or sports doctor may lead to useful intervention.

Take time to assess your lifestyle in general and find ways to reduce everyday stresses and better adopt coping mechanisms such as meditation, yoga, time for yourself or with friends…

Preventing over training

Over training is a very individual phenomenon. What is an excessive training load for one is easy for another. And even within individuals, due to the changing sum of stressors in our lives, we can cope with more training at certain times than others. Genetics, age and level of fitness also play a part.

It’s all about managing training with recovery and adaptation. We can train exceptionally hard at times if we allow enough recovery to regenerate and strengthen, and it takes time to learn this individual balance.

Getting to know ones self is crucial therefore. And we can do this by keeping detailed training logs to use as comparisons over time. Useful information to include in training logs;

sleep quality and duration
fatigue (eg on a level of 1-7, with 5 being unacceptable for more than a week)
heaviness of foot falls and running form
heart rate (HR) and speed during anaerobic threshold or speed sessions – in similar conditions (an increase in HR of 4-5% or greater perceived effort at the same speed)
race frequency and results
minutes/km’s and intensity of runs (either perceived or through HR monitoring)
stress and causes
muscle soreness/tightness (your regular masseuse is helpful here)
body mass and menstrual cycles (be aware of menstrual irregularities and weight loss)
early morning HR (with an increase of 5-10 bpm indicating stress)
occurance of colds/illness
general mood and level of motivation
fluid/carbohydrate intakes (discuss your requirements with a nutritionist)

In conjunction, a sports doctor can occasionally monitor physiological tests.

Remember that you’re better to back off a little, and be able to train consistently, than run yourself into the ground, and need to take a complete break. On that note, I’ll leave you to ponder the wise words of one of the most consistent and successful athletes I know - Bevan Docherty - who once told me… “I’m the laziest trainer I know”… now I think I know what he means!

Have a fantastic month!

Marnie Oberer