Long-distance running builds endurance, discipline, and strength, but even the most well-planned training plan can go off track if your body isn’t recovering properly. For runners training toward a marathon, overtraining and burnout are real risks and recognizing them early can make the difference between a strong race day and a DNS.
This post will help you spot the signs of overtraining, understand how to adjust your training load, and get back on track with support from our sports medicine specialists.
Why Overtraining Happens—Even With Good Intentions
When training is going well, it’s easy to fall into the mindset of “more is better.” But overtraining isn’t always about mileage—it’s about recovery imbalance. If your body isn’t able to repair itself between runs, the cumulative stress can lead to fatigue, injury, and loss of motivation.
Burnout and overtraining can affect any runner, especially during peak mileage weeks or after a few missed rest days.
Common Signs of Overtraining and Burnout
Here are some of the most common physical and mental signs that it might be time to pull back:
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- Persistent Fatigue
You feel tired no matter how much you sleep. Runs that used to feel easy now feel heavy and slow.
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- Muscle Soreness That Doesn’t Go Away
Occasional soreness is normal, but consistent discomfort—especially in the knees, hips, or ankles—may indicate tissue overload.
If you’re questioning whether your knee pain is normal soreness or whether it could be something deeper, take a look at our piece on common injuries from marathon training.
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- Elevated Resting Heart Rate
An unusually high resting heart rate (RHR) can signal your nervous system is under stress. Many runners track RHR with wearables to catch early signs of fatigue.
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- Trouble Sleeping
Insomnia, restless sleep, or waking up tired despite 7–9 hours can be a stress response from overtraining.
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- Decreased Performance
Slower paces, poor race results, or difficulty finishing previously manageable workouts are all red flags.
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- Mood Changes or Loss of Motivation
Training starts to feel like a burden instead of a goal. Irritability, anxiety, or apathy toward running may be mental signs of burnout.
How to Recover and Reset
Overtraining isn’t permanent, but it does require adjustment. Here’s how to get back on track:
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- Take a Step Back
Cut your weekly mileage by 30–50% for 5–7 days. Replace some runs with active recovery (walking, light yoga, cycling) or complete rest as needed.
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- Focus on Nutrition & Hydration
Support your body with quality calories, especially carbs and protein for muscle repair. Rehydrate consistently and consider adding electrolyte support on higher mileage days.
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- Prioritize Sleep
Sleep is one of the most effective recovery tools. Aim for 7–9 hours nightly and limit blue light exposure before bed.
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- Use Mobility & Foam Rolling to Support Recovery
Gentle mobility and foam rolling can reduce tightness and support joint health without overloading the body. Focus on hips, glutes, quads, and calves.
If you’re interested in a more comprehensive breakdown of foam rolling for recovery and injury prevention, take a look at our recent blog.
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- Talk to a Specialist
If symptoms persist, or you’re feeling pain in specific joints like your hips, knees, or shoulders, it may be time to consult a provider. Our orthopedic care team can help identify and treat the root cause.
FAQs
Q: How do I know if I’m just tired or actually overtraining?
A: Occasional tired days are normal, especially during peak weeks. Overtraining involves persistent fatigue, soreness, mood changes, and reduced performance that last more than a few days.
Q: Can I still run if I think I’m overtraining?
A: You can, but you may need to modify your volume and intensity. Active recovery runs or cross-training may be better options while your body resets. Building endurance works best when you train smart.
Q: Should I take a full rest week?
A: If symptoms are severe or ongoing, a full rest week can be beneficial. Listen to your body. Recovery weeks are part of smart training—not signs of failure.
Q: Does overtraining lead to injury?
A: It can. When muscles and joints don’t get enough recovery, they’re more prone to strain and overuse injuries like runner’s knee or tendonitis.
If you’re interested in learning more about injury prevention for runners, read our recent blog.
Running Is a Long Game—Protect Your Training
Marathon training isn’t just about pushing through—it’s about knowing when to pause, reset, and rebuild. Recognizing the signs of overtraining doesn’t mean you’re falling behind—it means you’re tuning in and planning for long-term success. Our sports medicine and orthopedic specialists help runners recognize the difference between normal fatigue and an injury, so schedule a consultation today and get back on the path to race day success.
ROC is a proud sponsor of the 2025 Portland Marathon. This post is part of our “Never Miss a Mile” campaign. To see all of our running tips, please visit our Portland Marathon page.
