---
title: "10 signs you're training too much"
published: 2016-02-04
updated: 2026-08-04
category: "Consejos para empezar"
source: "https://dev-abp.massivoai.com/en/articles/10-sintomas-de-que-estas-entrenando-demasiado"
---

# 10 signs you're training too much

**How is it that one athlete can run 200 kilometers per week without issue and another, with much less, can be overtraining? The answer goes in two directions: genetics and adaptation. Let's set the first one aside, because there's nothing we can do about it; the key is in the second.**

We become better runners through adaptation: we train, that training produces stress in the body, the body recovers from that stress through rest, and at the end of the cycle we are better runners than when we started because the body, when it recovers, forms stronger tissues and connections so that the next time the damage is less.

And so on each time we train and increase our workload. The body will keep adapting as long as it has enough rest time to recover. We start overtraining when the body can't recover between workouts, and if we make this a habit, sooner or later the body, the mind, or both will collapse.

As long as your performance in races or workouts stays stable or keeps improving, it's a good sign that you haven't crossed the line yet, even if you feel quite fatigued at times. But if your performance has plateaued or is declining despite training the same or harder, pay attention to the following symptoms because they are associated with overtraining:

1. Irritability, bad mood, and depression.
2. Loss of appetite and/or weight loss.
3. Loss of enthusiasm and joy.
4. Difficulty sleeping.
5. Gaunt appearance, sunken eyes.
6. Elevated heart rate (at rest or during exercise).
7. Heaviness in the legs and general weakness.
8. Weakened immunity (more frequent colds, sore throat).
9. Higher frequency of injuries.
10. Obsession with training.

Not necessarily all of these symptoms will manifest. If you experience even just a few, you should sound the alarm because something is wrong. Remember that exercise is wellness and should translate into good mood, vigor, better performance, and better mental state. Some of these symptoms will appear when we train hard for a big goal and that's normal, but just as they come they should disappear soon with proper rest. If, on the other hand, they persist for longer and become chronic, it's very likely that you've crossed the line.

If you detect that you're overtraining, reduce your workload or stop exercising altogether to allow recovery. This can take several days or even several weeks depending on the severity of the overtraining, so be patient. If you insist on continuing to train despite the warning signs, you can end up with serious injuries or physiological damage that sometimes takes years to recover from or never fully recovers. Good rest costs nothing.

A Buen Paso uses [Massivo](https://massivoai.com), the event-registration platform that powers this article.