Are You Running Yourself Into Injury? Signs of Overtraining & How to Fix It

Training for a half or full marathon is a thrilling, challenging, and deeply rewarding experience. It’s about pushing your limits, getting stronger every day, and proving to yourself what you're capable of. But what happens when pushing too hard turns into harm? Overtraining is a common issue among runners, particularly those preparing for half or full marathons. While a strong training ethic is great, overtraining can undermine your performance, derail your progress, and even put your health at risk.

This blog will help you recognize the signs of overtraining, explain why marathon runners are particularly vulnerable, and offer practical strategies to ensure your training stays balanced and effective.

Common Signs of Overtraining

Your body has its own way of telling you when you’re doing too much, and recognizing these signals is vital. Here are the most common physical, mental, and emotional symptoms of overtraining that every runner should know.

Physical Symptoms

• Persistent fatigue even after rest

• Frequent injuries (shin splints, runner’s knee, or sore Achilles tendons)

• Insomnia or poor-quality sleep

• Unexplained muscle soreness or heaviness, even during light runs

• Elevated resting heart rate or difficulty recovering from exercise

• Suppressed immune system (e.g., constantly catching colds)

Mental Symptoms

• Lack of motivation to train, even for your favorite runs

• Trouble focusing and making decisions

• Restlessness or irritability

Emotional Symptoms

• Feelings of frustration, anxiety, or depression

• Loss of confidence in your ability to complete your goal race

If one or more of these resonates with your current situation, you may be pushing your body beyond its limits—and it’s time to make adjustments.

Why Marathon Runners Are Susceptible

Marathon and half marathon training is no joke. The sheer physical and mental demands of preparing for a race make runners especially vulnerable to overtraining. Here’s why.

Increased Training Volume

Running higher weekly mileage—sometimes upwards of 30-50 miles for marathon prep—leaves your muscles, joints, and connective tissues with less time to fully recover.

Intense Pressure to Perform

Many runners feel pressure to hit their pace goals and stick rigidly to their training plan. This can lead to ignoring the body’s signals for rest.

Cumulative Fatigue

Back-to-back runs and insufficient recovery build up stress on your body, creating cumulative fatigue. Left unchecked, this can spiral into overtraining.

Misjudged Cross-Training or Strength Workouts

Cross-training is great for diversifying your fitness, but doing too much can also overload your body. Runners often underestimate how taxing these sessions can be.

Being aware of these risks can help you take proactive measures to balance training and recovery.

How to Monitor Your Training Load

Tracking your training efforts will help you stay in tune with your body and avoid the pitfalls of overtraining. Here are a few effective tools and strategies to keep an eye on your load.

Heart Rate Variability (HRV)

HRV measures the variation between heartbeats and is a helpful indicator of recovery. A consistently low HRV can signal that your body is under too much stress and hasn’t fully recovered. Use a fitness tracker or an app to monitor your HRV daily.

Training Logs

Document your weekly mileage, intensity, and rest days. But don’t just track the numbers—also write down how you feel after your runs. Reflecting on trends can highlight early signs of overtraining before it escalates.

Check-in with Your RPE

Rate of Perceived Exertion (RPE) allows you to gauge how hard your training feels. On easier days, your RPE should stay between 3–5 out of 10. If your easy training run consistently feels like a 7+, it could be a signal of fatigue.

Sleep and Mood Journals

Both sleep quality and emotional state are key indicators of overtraining. If you notice persistent irritability or disruptive sleep patterns, it’s worth reassessing your workload.

Recovery Strategies

Smart recovery is non-negotiable for long-term progress in any training program. Here are your tools for bouncing back stronger.

Sleep is Non-Negotiable

Sleep is your superpower—it’s when your body repairs muscle fibers, restores energy, and balances hormones. Aim for 7-9 hours per night and maintain a consistent sleep schedule.

Fuel Your Body Properly

A nutrient-rich diet is your secret weapon against overtraining. Ensure every meal includes protein, healthy fats, and complex carbohydrates. Don’t underestimate the power of simple carbs during long or intense training sessions—glycogen replenishment is essential for performance and recovery.

Incorporate Active Recovery

Rest days don’t always mean total rest. Opt for activities like gentle yoga, walking, or a light swim to promote circulation and reduce muscle stiffness without overexertion.

Hydration is Key

Stay hydrated with water and electrolyte-rich drinks, especially after long runs. Proper hydration aids in recovery by supporting circulation and cellular repair.

Adjusting Your Training Plan

When the signs of overtraining appear, it’s time to take action. Adjusting your training plan doesn’t mean defeat—it means running smarter.

Build in Rest Days

Rest days are recovery days, not "missed" days. Schedule at least one full rest day per week to give your body the time it needs to rebuild stronger.

Use Periodization

Periodization is the process of cycling intensity throughout your training. Incorporate lighter weeks every 3–4 weeks with reduced mileage and intensity to allow for recovery.

Listen to Your Body

No training plan knows your body better than you do. Feeling unusually tired or experiencing multiple signs of overtraining? Skip a run or swap it for light cross-training. Remember, consistency beats burnout every time.

Seek Professional Guidance

Still struggling to find the right balance? Consider working with a running coach who can customize your program with tailored recovery strategies.

Prioritize Recovery to Reach New Heights

Every half or full marathon runner thrives on the challenge of pushing boundaries, but the secret to mastering the sport lies in knowing when to push and when to pull back. Recognizing the signs of overtraining and taking steps to prevent it will not only enhance your performance—it’ll make running more enjoyable for the long haul.

At the end of the day, recovery is not the opposite of progress—it’s an integral part of it. Listen to your body, train smart, and remember that rest is what ultimately allows you to show up as your best self on race day.

Are you ready to optimize your training with a tailored plan designed around your unique needs? Book your free pain free running blueprint and let’s take a deep dive into your current training, your running goals, and the best way to get you to your goals pain free.