7 Signs That You Are Overtrained

It’s not just tired legs—these are the signs you might be overtrained.

What is overtraining?

Overtraining happens when the balance between stress and recovery is thrown off. You’re pushing the body harder than it can repair itself. It usually doesn’t come from one hard session but from a chronic build-up of high mileage, intensity, life stress, and not enough rest.

The result? A performance plateau—or even decline—along with a whole list of physical and mental symptoms.

Some level of fatigue is normal in training, especially during heavy blocks. But when tiredness becomes constant, motivation disappears, and workouts feel harder than they should, it might be time to stop pushing and start paying attention.

Here are some clear signs your body might be telling you to take rest.

1. You’re always tired—even after rest days

Feeling tired the day after intervals is one thing. But when even an easy week or full rest day doesn’t bring back your energy, something’s off. Chronic fatigue that sleep can’t fix is one of the earliest and most common signs of overtraining.

Related: Running Twice a Day: Should You Run Doubles?

2. Your performance is getting worse, not better

You’re training more than ever, but your times are slowing, workouts feel harder, and easy runs feel like a grind. That’s a classic red flag.

Overtrained athletes often notice declining performance, but instead of backing off, they push harder—leading to a vicious cycle. A sudden change in heart rate during easy efforts can also be a clue.

3. Your resting heart rate is unusually high

A consistently elevated resting heart rate, especially first thing in the morning, suggests that your body is under stress.

Some athletes might experience the opposite—unusually low heart rate due to parasympathetic overtraining—but any unexplained change is worth tracking. Monitoring morning HR over time can help catch trouble early.

4. You’re moody, anxious, or emotionally flat

Overtraining affects your brain chemistry. Mood swings, increased anxiety, irritability, and even a sense of emotional numbness can all be symptoms.

If running used to be a source of joy or calm and now feels like a chore—or makes you feel worse—that’s a sign to take a step back.

5. You keep getting sick or injured

The immune system takes a hit when recovery is insufficient. Overtrained runners are more likely to catch colds, deal with recurring inflammation, or develop nagging injuries.

If your body feels like it’s constantly breaking down, it might not be bad luck—it might be chronic under-recovery.

6. You can’t sleep—even when exhausted

Ironically, one of the key signs of overtraining is insomnia. Elevated cortisol levels from accumulated stress can make it hard to fall or stay asleep.

Sleep should be your number one recovery tool. If you’re exhausted but lying awake at night, your nervous system may be stuck in overdrive.

Related: 7 Recovery Myths Every Runner Should Ignore

7. You’ve lost your appetite or crave junk nonstop

Overtraining can mess with your hunger cues. Some runners find their appetite vanishes altogether, while others crave sugar and carbs in a way that feels hard to control. Both are signs that your energy balance is off.

Fueling well is part of recovery—if your eating patterns are out of whack, your training probably is too.

How to avoid overtraining

You don’t have to wait until burnout hits. Here’s how to protect yourself:

• Build rest into your plan. One rest day a week is a minimum. Recovery weeks every few weeks are a must.
• Watch the total stress load. Training isn’t the only stress—work, travel, poor sleep, or emotional stress count too.
• Track key signals. Morning heart rate, sleep quality, appetite, mood, and pace at effort can all be useful indicators.
• Don’t ignore warning signs. Niggles, heavy legs, insomnia—these are messages, not weaknesses.
• Eat enough. Under-fueling is one of the fastest ways to slip into overtraining—even on lower mileage.

Overtraining doesn’t happen overnight—and bouncing back from it takes more than a couple of naps and a recovery drink. But it’s not a dead end, just a detour. Catch the signs early, and you can take action before things spiral.

Running is supposed to make you stronger, not wear you down. So think long-term. Give your body the rest it needs—and remember: consistent recovery beats burnout every time.