The Dangers of Overtraining | STACK

The Dangers of Overtraining

April 1, 2010 | Featured in the Spring 2010 Issue

Must See Training Videos

In hopes of varsity stardom, state championships and college scholarships, many high school athletes push their bodies to the limit. And beyond. Though you may be outworking your competition, super strenuous workloads can eventually lead to overtraining and a seat on the sidelines.

Don’t know whether you’re close to crossing the line between training hard and overtraining? If you’re experiencing any of the following symptoms, you are probably taking your training too far.

• Frequent tightness or pain in muscles and joints
• Fatigue
• Lack of motivation and energy
• Lack of progress
• Insomnia
• Loss of appetite
• Decrease in performance
• Increased susceptibility to illness

According to Penn State University head S+C coach Chip Harrison, the best way to recover from these symptoms is with rest. Significantly reduce, or when possible cease, your training regimen until your body feels normal. Once you resume working out, abide by the following guidelines from Harrison. If symptoms persist, he recommends seeking the advice of a qualified physician.

• Perform two to three fullbody workouts or four to five half-body workouts per week in the off-season
• In season, get one to two full-body workouts per week or two to three half-body workouts
• Allow at least 24 hours of rest before working the same muscle group
• Never work out for longer than an hour
• Schedule recovery days for each week
• Properly warm up before each workout
• Fuel your body with proper food and fluids before and after workouts
• Properly cool down after each workout
• Get sufficient sleep

More Cool Stuff You'll Like

Greene's Lantern: Riding With 'Soul'

Kelly Clark: Strong Enough to Fly

How to Personalize a Workout Program for Better Training Results

31 Pro Athletes Workouts That Will Inspire You in 2015

Find Your Hidden Weaknesses

Guy Does Insane Strength Workout on Park Parallel Bars

5 Soothing Ways to Treat Sore Feet After Practices and Games

WATCH: Jon 'Bones' Jones's Brutal Uphill Sprints

The 4-Day Deloading Plan for Recovery

5 Infield Short Hop Drills

7 Training Tips from Professional Triathlete Linsey Corbin

DDP Yoga: 'It Ain't Your Mama's Yoga'

3 Drills That Improve Agility for Baseball Infielders

Katie Eberling: One Athlete, Many Sports

How to Stay Safe When Exercising in Cold Weather

11 Strategies for Getting More Done During Your Workouts

The Easiest Fixes for 4 Common Exercises

Training Trash Bin: Dumbbell Side Bends

Floyd Mayweather Trains for Rematch With Marcos Maidana

Antonio Brown Built His Ridiculous Footwork With Pilates

Mark Teixeira Shares 4 Fielding Tips for First Basemen

The Underwater Box Jump? David Wilson Is a Dolphin

Make Your Training Weaknesses Your New Strengths

Breaking Down Eddie Lacy's Untacklable Performance

Carlos Boozer Does 'The Airplane' and AcroYoga

Avoid the Most Common Muscle Imbalances in Your Sport

Hit the Hole Harder With Maurice Jones-Drew

Inside the Athlete Factory

Long Beach State's Double Play Tips for Shortstops

3 Workout Styles Every Athlete Should Try

Fix Bad Posture and Increase Athletic Performance

Baseball Fielding Drills for Quick Hands and Feet

GHD Sit-Up: The Worst CrossFit Exercise?

Improve Your Fielding Prowess with Two-Knee Drills

Above and Beyond: STACK Velocity Sports Performance San Diego

5 Common Rowing Machine Mistakes Beginners Make

Why CrossFit Is Perfect for Me

WATCH: Clay Matthews Move the Earth in New Muscle Milk Ad

6 Training Ideas Shaping the Future of Fitness

Hanley Ramirez's Explosive Sled Row

How to Determine the Best Exercise Order for Your Workout

Preparation Nation: Hoover Buccaneers Basketball

Jump Higher and Faster With Transitional Med Ball Box Jumps

What's Up With Elite NBA Players Losing Weight?

EXOS Announces Online Certification Program

The Training Formula Behind Drew Brees's 5 TD Passes

Sanya Richards-Ross Looking Sharp in the Gym, Training for Rio

How Lolo Jones Got Lean After Bobsledding

A Better Shortstop Workout

Why You Need to Follow the F.I.T.T. Principle