2008 Writing D e s e r t E x p o s u r e
September
2008
Overdoing It
Inspired by last month's Olympics to seek your own athletic achievements? Watch out for overtraining.
By Stacey Austin
Like many endurance athletes, you began preparing for your summer events during the cold winter. You braved wind, snow, head colds and the tedium of indoor training. As your event draws closer, you find yourself less able to get motivated to work out, especially after battling a few injuries — and more than a few respiratory infections.
"Overtraining" occurs when an athlete's training and competition loads are not balanced by adequate rest and nutrition. The effects are amplified when monotonous training and other life stressors are factored in. All of these elements, when combined, lead to an imbalance between the brain and the rest of the body's hormones. This imbalance, known as a neuroendocrine disorder, can lead to a host of symptoms in an endurance athlete.
Non-professional athletes are particularly vulnerable to overtraining. They usually have full-time jobs and families, and fit their training in on top of all of life's other events and obligations.
Consequences of overtraining
Overtrained endurance athletes are vulnerable to several types of injuries. Patello-femoral pain syndrome, or pain behind the kneecap, is especially common in cyclists who prefer to "push a big gear." Iliotibial band syndrome is an injury that starts at the outer side of the knee and progresses toward the hip or vice versa. Medial tibial stress syndrome is familiar to overtrained runners as shin splints. Injuries to the Achilles tendon are common as well as plantar fasciitis, which causes a pain on the bottom of the foot that will have even the toughest athlete crawling. Stress fractures to the legs and feet also can occur and will put a quick stop to an athlete's training program.
There are multiple benefits when most people exercise, including a boost to the immune system. But when exercise is taken to an extreme, the immune system becomes suppressed. This leads to a greater incidence of illness in overtrained athletes, particularly colds, sinus infections and other respiratory conditions. A low-functioning immune system can make an athlete vulnerable to other infections as well.
It is perhaps not surprising that an overtrained athlete will experience a high level of fatigue. This fatigue may spill into work and life at home. Despite feeling exhausted much of the time, an overtrained athlete often will have trouble sleeping. Insomnia not only contributes to fatigue but also to repeated colds, sore throats, allergies, sinus infections and hormone imbalances.
Perhaps one of the most disappointing aspects of overtraining is that an athlete may not perform as well in competition as he or she expects. In fact, performances while overtrained may be slower than they were in early-season events. Athletes often describe this phenomenon as feeling "stale" during a race.
Another element of overtraining is changes in mood. Many times athletes will experience depression. This is to be expected if the combination of injury, illness, fatigue and poor performance is taken into consideration. There may be no "runner's high" for overtrained athletes. This is frustrating because such athletes know exactly how wonderful exercise should feel.
What to do
If you think you may be overtrained — or are concerned about overtraining — there is bad news and good news. The bad news is that there is no objective test — such as a blood test — to diagnose overtraining syndrome. Some overtrained athletes may need to rest for several months in order to fully recover from injuries or illness.
The good news is that "overtraining syndrome" is completely preventable and treatable. The key to preventing overtraining is to include adequate rest in your training plan. Make sure you are getting a good night's sleep, especially after training days.
Good nutrition is also a keystone in any athlete's training program. Replacing protein and carbohydrates quickly after a workout will support muscles by replacing depleted nutrients. Eating a diet low in processed foods and rich in good fats, good protein, vegetables, fruits and some whole grains provides the body with vitamins, minerals and antioxidants vital to an athlete's recovery. A multivitamin is essential. Most athletes will require additional mineral supplementation such as calcium and/or magnesium. These are used extensively by muscles. Essential fatty acids, particularly omega-3 fatty acids found in fish oils, are key to cell function and are anti-inflammatory. Vitamin C, especially a buffered form, helps replenish stores used up in exercise. It is a key antioxidant and support for immune function.
Cyclists interested in preventing or already dealing with injury may want to consider getting a professional bicycle fit. Runners should consider an analysis of their gait in order to be fit for the right running shoe. Make sure your running shoes are not too old, and that you have the proper shoe insert for support and cushion. Get a good yoga DVD, book or a knowledgeable teacher to properly and adequately stretch your overused muscles and joints.
Many herbal medicines and nutritional supplements are marketed to boost performance. These products appeal to athletes because they claim to have discovered "the secret" to athletic enhancement. Unfortunately, many of these products are not well researched or tailored to an individual athlete's needs. They often are unbalanced in amino acids. An example is arginine, a vasodilator used by athletes to enhance circulation. Continued consumption can lead to a deficiency in the amino acid lysine. Subsequently, an athlete may find he or she is having more herpes outbreaks and more colds, and may feel weakness and fatigue.
A qualified health professional who has been trained in herbs and nutrition is able to create an effective treatment plan for an athlete as a way to prevent and treat overtraining syndrome.
Overtraining can happen to any athlete who does not balance workouts with adequate rest and nutrition. There is no "miracle cure" for overtraining syndrome other than prevention, nutritional support and rest.
Stacey Austin, ND, is a doctor of naturopathic medicine and a member of the American Association of Naturopathic Physicians. She practices in Silver City at 309 E. College Ave. and can be contacted at 956-7264 or StaceyAustinND@yahoo.com, or see www.staceyaustinnd.com.