Recovering from Overtraining Syndrome

Injury/Nutrition Other

9 years ago 07/30/2014 11:04pm EDT

I was studying abroad this Spring semester and thanks to my recovery inhibiting lifestyle ended up with a case of suspected Overtraining Syndrome, starting mid-March. After 2 failed rest attempts (4 days off in April, 15 days off in May) I took a third break for 2 full weeks in June. I have slowly been building up since June 21st (about 6 weeks), running no more than 4 days in a row, and hitting at the most 37.4 miles in one week (in the past I have handled 70 mile weeks without difficulties). I have been getting plenty of sleep, napping most days, and avoiding caffeine and alcohol for pretty much the whole summer. My runs have improved since my return to running in June, but overall still feel pretty terrible.

My question is: is it normal to still be struggling with overtraining syndrome 6 weeks after my break or do I need more significant time off?

9 years ago 07/30/2014 11:46pm EDT

re: Likes to Run

after taking all that time off, you're probably just out of shape,

9 years ago 07/31/2014 3:11am EDT

re: Likes to Run

What do you mean by "terrible"? Dead legs, or huffing and puffing? Also, have you had your blood checked for anemia, etc.?

9 years ago 07/31/2014 7:29am EDT

re: One who knows

9 years ago 07/31/2014 3:20pm EDT

re: Likes to Run

I don't think it's normal to feel 'terrible' in the situation you describe. Do you mean terrible as in ill, or do you mean your runs just feel slower than normal. If you truly feel terrible I think you may need more time off. Have you been checked for glanular fever/mono?

9 years ago 07/31/2014 7:38pm EDT

re: track chick

I have had two blood tests in April and June, the first just checking Iron levels (+70 ferritin score) the second checked for a bunch of stuff, Lymes, Thyroid Function, and Mono included, all of which came back good.

I feel terrible as in really sluggish and tired on runs that shouldn't be difficult. For instance last week I had a 30 minute run where a 7:50 average felt like a struggle and the rest of the day my body just felt out of whack; tired, weak, and hot. I don't think it's just me being out of shape though because I've also had some great runs, my best being just a week earlier, 9 miles @ 6:47 average, where I felt totally normal.

I was under the impression that overtraining syndrome was more black and white, where my body was either in an overtrained state or it wasn't. This is why I don't understand how I can have a good run (like the 9 miler mentioned above) and still struggle with an easy 30 minutes a week later.

9 years ago 07/31/2014 11:18pm EDT

re: Likes to Run

you are overthinking it. put away the watch, don't worry about pace, let it come to you. long, slow, easy aerobic running will fix what ails you.

read the M0ttram part. time off isn't the best answer, easy running is:

http://books.google.com/books?id=vdgcDfstqNAC&pg=PA216&lpg=PA216&dq=mottram+dead+healthy+intelligent+training&source=bl&ots=m6OAFYbkEJ&sig=44AwjWMd1e6sMjSUHrIJCU-Ll4A&hl=en&sa=X&ei=qxTbU-CMG47xoATQtYGIBg&ved=0CCAQ6AEwAA#v=onepage&q=mottram%20dead%20healthy%20intelligent%20training&f=false

9 years ago 08/01/2014 12:40am EDT

re: AL yo!

I went in the O-zone for 5 days a couple weeks ago. I did easy runs until I felt okay and then spent another week just doing regular runs. It was almost 2 weeks before I did another hard run. The summertime heat and humidity can really be a problem not only on the run itself, but recovering throughout the rest of the day.

9 years ago 08/01/2014 5:04am EDT

re: lucky it was a short time

I coached a state champion runner in high school who went to a top-15 program, which ran his legs off over a period of eighteen months. He developed the most serious case of OTS I have ever seen, and it took another eighteen months of rest and medical intervention before he was close to normal.

9 years ago 08/07/2014 6:54pm EDT

re: AL yo!

9 years ago 08/07/2014 7:12pm EDT

re: Similar issue

typically most distance runners who have overtrained have done so through excessive glycogen depletion. One should do easy running and non-glycogen depleting workouts to help restore normal levels of glycogen. The duration of that protocol will depend on how severe the depletion was. Typically 2-3 weeks is enough time to snap back to normal unless severe debt occurred.

9 years ago 08/07/2014 7:17pm EDT

re: glycogen depletion?

Would drinking lots and lots of Gatorade be beneficial?

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