Overtraining & Recovery Strategies from a Chiropractor Near North Royalton 

10 Signs You’re Overtraining and How to Prevent Injury

If you’ve ever trained for a marathon, you know how easy it is to get caught up in the excitement and pressure to perform. I’ve been there myself. In 2019, I was preparing for my first Boston Marathon, a race I had dreamed about for years. I was in chiropractic school at the time, using running as a way to cope with the stress of my studies and being far from home. But somewhere along the way, the stress of training, school, and the pressure of running THE  Boston Marathon became too much.

I was squeezing in runs between classes and late-night study sessions, often sacrificing recovery, proper nutrition, and sleep. I felt like I was always pushing forward, never giving myself time to breathe. As the race got closer,  I started dealing with constant sinus infections, flu-like symptoms, and, eventually, a stress reaction in my tibia. My body was exhausted. By the time I got to the start line, I had nothing else to give. I pushed through 26.2 miles, but was so sad knowing this was not the Boston Marathon I dreamed of…and the worst part was…it was totally preventable. 

My biggest regrets: 

1. Not making recovery and nutrition an essential part of my training 

2. Not starting consistent chiropractic appointments on day 1 of my training 

3. Not asking for help when I needed it

Looking back the signs were about as obvious as they could be. I was dealing with constant muscle soreness, inflammation throughout my body, elevated heart rate, resting and while running, running paces slowing down despite increased training, frequent infection, insomnia, anxiety, depression, irritability, trouble focusing…. The list goes on. 

I was so focused on the goal that I ignored the warning signals my body was giving me. I’ve learned a lot since then, and it’s why I now focus so much on preventing overtraining in the athletes I work with.

Recognizing the Signs of Overtraining

Overtraining is more common than you think, especially for marathon runners pushing their bodies to the limit. Here are some signs to look out for:

1. Persistent Muscle Soreness – If you’re constantly sore, it’s a sign that your muscles aren’t getting enough time to recover.

2. Decrease in Performance – You might find that your pace is slowing, or you can’t seem to hit your usual splits during training.

3. Constant Fatigue – No matter how much sleep you get, you still feel drained.

4. Mood Changes – Irritability, anxiety, or even depression can set in when your body is under constant stress.

5. Frequent Illnesses – This was a big one for me. I had sinus infections and flu-like symptoms, which are signs that your immune system is compromised from overtraining.

6. Insomnia – Despite feeling exhausted, you may struggle to get restful sleep.

7. Loss of Appetite – Sometimes, overtraining can mess with your appetite, making it harder to eat enough to fuel your body.

8. Elevated Resting Heart Rate – If your resting heart rate is unusually high, it’s a sign that your body is under more stress than it can handle.

9. Mental Burnout – Losing the motivation to train or feeling indifferent about running are red flags that you might be burning out.

10. Injuries – Stress reactions or fractures, tendinitis, and other overuse injuries often follow prolonged periods of overtraining.

How I Apply My Lessons from Burnout to My Practice

After experiencing burnout firsthand, I’ve made it a priority to help my patients recognize and prevent these signs early on. In my office, I use chiropractic adjustments, soft tissue therapy, and personalized recovery plans to help runners get back on track without pushing their bodies to the breaking point. If you’re feeling any of these signs, it’s important to listen to your body and pull back before the situation worsens.

One of the key lessons I learned from my Boston Marathon experience is that rest is not a weakness. It’s part of the process. Recovery isn’t just something you do when you’re injured—it’s a critical part of training that allows your body to adapt and grow stronger. By focusing on active recovery techniques, like chiropractic care, muscle work, and proper nutrition, you can give your body the support it needs to keep running for years to come.

How Chiropractic Care Can Help You Avoid Overtraining

Chiropractic care plays a vital role in keeping your body balanced and aligned, reducing the risk of injury from overtraining. Regular adjustments ensure that your spine and joints are moving properly, preventing compensations that lead to overuse injuries. At my office in North Royalton, I also work with patients on specific recovery strategies, like cupping, muscle scraping, and Normatec compression therapy, to improve circulation and speed up muscle recovery.

If you’re training for a marathon or any long-distance race, it’s essential to prioritize recovery as much as your training miles. Pushing too hard without proper recovery can lead to injuries that could sideline you for months—or even years, as I’ve seen with many patients. Don’t wait until it’s too late.

If any of these signs sound familiar, come see me at Modern Motion Chiropractic. Together, we can develop a personalized plan to keep you healthy, injury-free, and ready to reach your running goals.