Beyond Over Training

The term "over training" is a misnomer. The physical and mental condition that prohibits athletes from training and performing to their capacities can be caused by a variety of factors other than simply training too hard or too long. The American College of Sports Medicine says that the primary cause of over training is still a poorly conceived training program. Athletes can be at risk when there is a rapid increase in training volume or intensity, as well as inadequate recovery time. Even if those variables are appropriately controlled for one athlete, they may result in over training for another. Beyond those obvious problems, the ACSM has identified seven factors that may also contribute to over training:

1. Frequent competition, especially if it involves quality effort 

2. Monotonous training without resting days 

3. Pre-existing medical conditions such as colds and allergies 

4. Poor diet, particularly when there is an inadequate intake of carbohydrates and fluids

5. Environmental stress factors (high altitude, high temperatures, high humidity) 

6. Psychological stress factors, including difficulty in adjusting to teammates, coaches, or work 

7. Heavy travel schedules 

Take these steps to reduce the risk of over training:

• Periodize your training program by scheduling heavy, moderate, and light exercise days. 

• Build rest days into your schedule, especially during heavy training periods. 

• Individualize your training program. 

• Keep records of practice/competition performance. 

• Recognize signs of over training (anxiety, decline in performance, anger, depression, fatigue, loss of appetite, insomnia) 

Don't confuse over training with what the ACSM calls "overreaching," which is limited to poor performance in training and competition. It can usually be treated by rest or reduced training combined with active recreation.