How To Avoid Overtraining

Pro running coach and owner of Running Warehouse, Joe Rubio, explains how to check in on your mental and physical health to avoid the pitfalls of doing too much.

If you’ve been running for any length of time, you know there’s a razor-thin line between training hard enough to set a personal best and training so hard that you risk illness, injury, or burnout. Overtraining is a trap that can sneak up quietly, often starting in your mind before your body shows the physical toll. By paying close attention to both psychological and physical cues, you can prevent setbacks and keep your training on track. This guide is designed to help you, whether you’re a competitive racer or a dedicated recreational runner, recognise and correct overtraining before it takes hold.

Self-assessment is your first line of defense. A simple, weekly check-in can give you a clear picture of your mental and emotional state. Use a five-point scale (1 = very low, 5 = very high) to rate yourself in the following areas:

There’s no “perfect” score—what matters are consistent deviations from your normal baseline that persist for more than a few days. Research shows that once mental fatigue or psychological strain appears, physical symptoms typically follow within a week or less.

If you ignore the early mental signs of overtraining, your body will make itself heard. Be alert to the following physical indicators:

Your body is smart—it communicates stress long before it becomes a full-blown injury.

Even if you’re already showing physical signs of overtraining, it’s possible to reset and recover. Here’s how:

1. Scale back your mileage: If you notice several symptoms, cut mileage in half for 2–4 weeks. More than three symptoms? Commit to a minimum three-week cutback.
2. Ramp up cautiously: When resuming training, increase weekly mileage by no more than 10%. Avoid the temptation to add miles every week until you reach your previous max. Instead, follow a pattern of two weeks of gradual increase, then one week back to your lowest weekly mileage.
3. Prioritise rest over cross-training: Your system needs real rest. Skip strenuous cross-training; focus on letting your body recover fully.
4. Severe symptoms: If you experience more than five signs of overtraining, stop running entirely. Replace workouts with low-stress activities like yoga or easy walking.
5. Nutrition matters: Focus on healthy carbohydrates, lean proteins, and vegetables. Cut refined sugars, alcohol, and excessive caffeine. Sorry, beer doesn’t count as carbs!
6. Sleep is non-negotiable: Aim for at least eight hours nightly, ideally at consistent bedtimes.
7. Timing of runs: Run later in the day when your body temperature is naturally higher, which can improve performance and reduce injury risk.
8. Take a real break: If possible, step away for a relaxing vacation—one where self-care is the main agenda, in-laws optional.
9. Medical check-in: If symptoms persist beyond a few weeks, see a physician to rule out underlying conditions.

Overtraining doesn’t discriminate. It affects elite athletes chasing PRs and beginners eager to hit mileage goals alike. Ignoring self-checks and mental health awareness drastically increases your risk of injury, illness, and total burnout—ultimately derailing any training plan. Your long-term performance depends on consistent care, so never feel embarrassed dialling it back when your mind or body is signalling stress.