I’m a female collegiate runner currently training for the (hopefully) upcoming XC season. I’m worried about possible overtraining syndrome- lately I’ve been struggling to make it through very short easy runs. I can barely make it through 3 miles when just three weeks ago I was doing 8-13 easily. Suddenly my heart rate is 170 going 8:30 pace (my usual pace is 7:30-8:15). My testing Hr has also increased by 20 beats. My whole body feels heavy on runs. The only change I can think of is that about 2 weeks ago, I started doing a lot more HIIT, CrossFit type workouts, maybe 2-3 times a week. I also started walking more. This week I haven’t done anything besides a couple short runs. I also suffer from bad anxiety so I don’t know if that could be contributing. I’ve gotten a couple EKGs and some bloodwork done (all was normal) but am seeing my cardiologist today for an echo. If this all comes back clear, I’m really not sure what’s causing this change. The only thing I can think of is possible overtraining syndrome. Anyone experience something similar or have thoughts on what this could be?
stop the cross fit, ASAP! Also check your HR monitor for accuracy. Take 2 days off, and do an easy run on the 3rd day.
I appreciate the advice, I stopped the CrossFit this week the last workout I did was last Wednesday. I haven’t done more than 4 miles on any given day because that’s all my body can handle at this point. Also I checked for accuracy by taking it manually and it’s definitely accurate
Common cause for increased HR is dehydration. Did you adjust your electrolyte and fluid intake since summer started? There is quite a big shift in weather and training conditions.
Dehydrated = less blood volume = heart needs to pump way more often to distribute it and achieve the same cardiac output.
Yup, I’ve been drinking a lot of water along with using electrolyte tablets, so I don’t think that’s the issue
I'm experiencing the same. Also female, bloodwork also fine. Did you ever figure out what was going on?
Deal w/ your anxiety; it's an important clue.
500mg Mg/day (a natural beta blocker)
5000iu D3 /day
Slow deep breathing ~6/min for parasympathetic activation.
All of these will help your running.
Lay off the cross fit, it"s just hype and why surround yourself w/ chowder heads?
Nothing wrong w high intensity lifting or running but you still have to make good training decisions.
From what you say of your running, stick to 7:30 miles and take short walking breaks if you need them.
Limit caffeine AM and screen time PM, lay off social media.
Register to vote.
HIIT workouts are the same as intense interval and v02 max workouts which can cause burnout and overtraining, so I’d say that’s your answer. It happened to me over quarantine, absolutely ran myself into the ground. Heart rate shot up and all of a sudden I was dragging myself out the door and positively shuffling on runs. Take at least a week off and start over