Overtraining Syndrome, or Something Else?

Take two weeks off completely, swim and bike the third week and start running the fourth week (only 15 mpw first week!). Then your mileage progression should go along the lines of 15, 20, 24, 28, 35. And while you do this it wouldn't do any bad to take some iron pills. In two months, you should feel like a gem, sounds like overtraining.

Alan

Hi Alan, thanks for the input, but the plan really isn't practical for reasons laid out in the original post.

I had a similar experience this past spring. Tell me if your symptoms match mine at all. After getting longer into a run, I would start to feel a tightening in my throat on the left and right side, right above my Adam's apple. I would get a slight, underlying headache. I would be averse to drinking water. I was creating snot and always had my nose plugged by about 20% even though I wasn't and hadn't been sick in a long time. There would be a feeling, kind of painful but more of just a sensation, of the tightness/headache feeling in the front of my skull around the breathing areas. Basically, I felt like I was sick, but it was connected to my overtraining. I've since taken three months off, but returning has been very very slow without feeling the effects returning.

Do you think you could possibly have been overtrained...THEN by taking time off you have simply become out-of-shape?

And, NOW, you're mileage is so low that you're out of shape & trying to get your fitness back, but simply not running enough to get to a solid base, suffer your malaise, & stop...thus begins a vicious cycle.

For me, running out-of-shape is a miserable experience where 30 minute runs beat me me up (to the point where I end-up having to run 3 X 10:00). But, once my miles get going over the course of a few months, running is fun again.

For example, this past spring was above (3 X 10:00) & struggling. And I hated running. But, right now, I'm running 7 days a week (60+ minutes) & I'm simply love to put on my shoes!

No, your symptoms don't match closely with mine I'm afraid. I never felt any headaches, or had a stuffed up nose.

@ Out Of Shape:

That is definitely something to consider. The reason I think it is more than just being out of shape is because of the difference in feeling. I definitely feel tired as I start to up my mileage, but it is a "good tired", as I like to call it.

Typically what happens is that after a few weeks of building mileage (no more than 2 or 3 miles per week, with down weeks) is that a day will come when I feel completely exhausted, like somebody flicked a switch. And it's not only exercise that becomes hard, but focusing in general. For the first few days after this malaise hits all I want to do is sleep. I can take two naps a day and still sleep through the night.

That being said, I would be curious to hear if anyone else has experienced anything similar when building from no mileage.

How do you feel when you're not running?

How is your sleep?

How long did it take you to build up to 55mpw? Did you have your Testosterone and cortisol levels checked? Hows your sex drive? What do you do for a living?

Its difficult to answer without more info. One thing I would say is try to get on a easy routine WITHOUT losing any weight. Maybe even try and gain weight for the first month. And be consistent, run 15-20min, at 65% of max heart rate, six days a week and don't deviate, pace or time, for like 3 months. Also walk 10min before and after to get everything moving and more importantly clear everything out so that you can recover for tomorrows run.

Just a side note: if you drink soda or coffee and have adrenal fatigue from over training, you might not ever recover unless you stop.

@Now a Coach:

After resting for a few weeks I feel pretty good. As I start running/exercising again (for a few weeks), I feel even better (both while exercising and during the rest of the day). Then the switch is flipped, and I feel completely exhausted, and this feeling lasts for several days - sometimes longer.

In general my sleep is pretty good, I would say roughly 8 hours a night, with occasional naps on the weekends. This malaise is a very different feeling from normal sleepiness, although it does make me incredibly tired.

@Endless Possibilities:

1. It probably took me roughly six months to go from ~20 mpw to 55 mpw. There were breaks in that time period as well.

2. Testosterone - Yes (normal), Cortisol - No. Is cortisol something I should get checked out?

3. Libido - not great, and when the "malaise" hits, completely gone.

4. I drink an 8oz cup of green tea most days - is that too much caffeine?

bump

I would check for POTs/dysautonomia. I had similar symptoms for months, and thought I was anemic at first. That was ruled out and I got tested for everything under the sun with no luck. I thought I had CFS, but my dad checked my pulse after an easy 2 miler and he noticed significant change in heart rate from sitting to standing.

The best cure is to do horizontal exercise (swimming/pool running/recumbent bike). Salt tablets and especially Beta blockers worked great for me. I started running 1-2 miles a day slowly with some pool running after, and hope to get my mileage up slowly but surely.

Just keep increasing you mileage. Once you hit 100mpw, you will find it easier than 50mpw.

Running is hard and stuff. It'll make you want to stop and rest and get all tired and whatever. You just gotta keep goin like that kid Rudy in that one movie with the hobbit guy forgot what it's called u just stay at it and u will succeed and one day you'll wake up and suddenly you're in a hit franchise movie trilogy.

VA Runner - what is your current status? I am experiencing the same symptoms, and they have been on-going since November 2020. After a year of medical testing, a neurologist gave me a diagnosis of dysautonomia.

undereating and/or low carbs

agreed

I wouldn't call 55 mpw overtraining. I would guess several things to do. Adequate hydration consistently throughout the day. Use a high quality multivitamin. BCAA's after workout for recovery. Sounds like your immune system is possibly depressed.

I had symptoms like yours for quite awhile after the flu. Lasted a solid 6-10 months after the actual flu symptoms went away. I had general fatigue, headaches, and sometimes just general soreness. I was on iron for about 2 months, don’t know that did anything. My blood test showed I was slightly low, nothing that made the doctor say I was overly deficient. Where I think things started to change is, I started taking protein powder. A doctor friend on a suggestion thought I might try this. This person suggested that...and I think this is the right disease (sorry if this is not the correct name)...that I might be suffering from rhabdomyolysis. This is where your muscles breakdown and essentially feed on themselves.

I am not saying this is your issue...just a suggestion.