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Overtraining. Is it real or myth?

Updated: Jun 6


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Is there such a thing as overtraining? Or is the saying true:"There is no such thing as overtraining; only under-recovery." The first step is understanding what we mean by overtraining. There are actually 3 stages to this process: Functional Overreaching, Non-Functional Overreaching, and Overtraining. Ready to dive in? Deep breath and let’s go!


In the realm of sports science and exercise physiology, the concepts of overreaching and overtraining are critical for athletes, coaches, and trainers to understand. These terms describe different states of fatigue and performance decline that can occur as a result of excessive training.


This article will explore the distinctions between functional overreaching, non-functional overreaching, and overtraining, highlighting their characteristics, symptoms, and implications for athletes (that means you!).


  1. Functional Overreaching


Functional overreaching (FOR) is a short-term training state that can lead to improved performance if properly managed. It occurs when an athlete intentionally increases training volume or intensity to stimulate adaptation. The key characteristics of functional overreaching include:


  • Short Duration: Typically lasts a few days to a couple of weeks.

  • Performance Improvement: Athletes can experience temporary decreases in performance, followed by significant gains after recovery.

  • Recovery: Adequate rest and nutrition can lead to recovery and performance enhancement.


Athletes often utilize functional overreaching during periods of intense training, such as in the lead-up to competitions. The goal is to push the body towards its limits, allowing for physiological adaptations that enhance strength, endurance, and overall performance (Kreher & Schwartz, 2012).


  1. Non-Functional Overreaching


Non-functional overreaching (NFOR) is a more detrimental state than functional overreaching. It occurs when an athlete experiences a decline in performance that does not improve with rest and recovery. The characteristics of non-functional overreaching include:


  • Prolonged Duration: Can last several weeks to months.

  • Performance Decline: Athletes may experience a significant drop in performance levels.

  • Inadequate Recovery: Recovery strategies may be insufficient, leading to persistent fatigue and symptoms of burnout.


NFOR can result from excessive training loads without appropriate recovery, inadequate nutrition, or other stressors. This state can be particularly harmful as it may lead to an athlete feeling chronically fatigued and demotivated, often requiring a longer recovery period to return to baseline performance levels (Meeusen et al., 2013).


  1. Overtraining


The dreaded Overtraining syndrome (OTS) is the most severe condition of the three and is characterised by a prolonged decrease in performance and a range of physiological and psychological symptoms. The characteristics of overtraining include:


  • Chronic Condition: Lasts for months or even longer if not addressed.

  • Severe Performance Impairment: Significant and sustained drop in performance across various metrics.

  • Wide Range of Symptoms: Includes fatigue, mood disturbances, sleep issues, and hormonal imbalances.


Overtraining can occur when athletes engage in excessive training without adequate recovery, often ignoring the signs of fatigue. It can lead to serious health issues and may require a prolonged period of rest and rehabilitation to recover fully (García et al., 2020).


So what's the Difference?


While all three conditions involve an imbalance between training and recovery, the key differences lie in their duration, severity, and recovery outcomes.


  • Duration: FOR is short-term, NFOR is medium-term, and OTS is chronic.

  • Performance Impact: FOR may lead to improved performance post-recovery, NFOR results in performance decline without recovery, and OTS leads to severe performance impairment.

  • Recovery Needs: FOR requires short recovery, NFOR needs a longer recovery period with potential adjustments in training, and OTS often requires extensive intervention and lifestyle changes.


Don't let it happen to you


In conclusion, understanding the differences between functional overreaching, non-functional overreaching, and overtraining is crucial for athletes and coaches. Recognizing the signs and symptoms of each condition can help in implementing effective training and recovery strategies. By managing training loads and ensuring adequate recovery, athletes can optimise their performance while minimising the risk of overtraining.


Need help managing your training load? I help athletes and fitness enthusiasts get the most out of their training without burn out.





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References


  • Kreher, J. B., & Schwartz, J. B. (2012). Overtraining syndrome: A practical guide. Sports Health, 4(2), 128-138.

  • Meeusen, R., Duclos, M., Foster, C., Fry, A., Gleeson, M., & Nieman, D. (2013). Prevention, diagnosis, and treatment of the overtraining syndrome. European Journal of Sport Science, 13(1), 1-14.

  • García, J. A., et al. (2020). Overtraining syndrome: A review of current concepts. Sports Medicine, 50(4), 633-648.

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