Overtraining and Treadmills – Is it possible?

Can there be too much of a good thing? With exercise, just like anything else, the answer is yes. Let’s face it, exercise is addictive, particularly cardiovascular training on a treadmill. The endorphins released during this exercise are real and it feels good. But there is such a thing as overtraining, and the problem is it varies from individual to individual. There’s really no set number of miles you can log as every person is different.

But particularly if you’re using a treadmill to try and lose weight, you’ll want to track your progress and not go too far too fast. Just like dieting can be overdone and lead to eating disorders like anorexia nervosa and bulimia, chronic exercise can lead to overtraining and have counterproductive results.

The good news is that in most cases, a little rest and rehydration will fix what ails you. If you feel your problems have advanced beyond that, be sure to consult with a medical doctor or Registered Dietitian Nutritionist (RDN) to see if therapy might be needed.

What Is Overtraining?

Simply put, overtraining occurs when one works out without allowing enough recovery time between sessions. Whether lifting weights or running, exercise places stress on the body and this requires adequate recovery in terms of both nutrition and rest. Individual abilities differ so greatly though that what seems like a warm-up to one person may be exhausting to another.

You’ll know it when you feel it though. Below are two articles detailing clinical experiments on the phenomenon.

• The Effects of Intensive, Long-Term Treadmill Running on Reproductive Hormones, Hypothalmus-Pituaritary-Testis Axis, and Semen Quality: A Randomized Controlled Study, Journal of Endocrinology, 2009. Researchers assigned a total of 286 human subjects to moderate- and high-intensity interval groups, defined as 60% of maximal oxygen uptake and 80% of maximal oxygen update respectively. Both groups exercised for a total of 60 consecutive weeks, five times per week, with each session lasting 120 minutes, followed by a 36-week low-intensity recovery period. Blood tests conducted throughout the trial periods included measurements of luteinizing hormone (LH), follicle stimulating hormone (FSH), proloactic, testosterone, free testosterone, ibhibin B, and sex hormone-binding globulin (SHBG). The researchers report that after 24 weeks, the subjects exercising at high intensity demonstrated more significant drops in hormone levels compared to those in the moderate category.
• Physiological and Psychological Effects of Treadmill Overtraining, Biology (Basel), 2021. Researchers subjected mice to exhaustive treadmill exercise for eight weeks, compared to a group which performed no exercise. Outcomes measured included growth, glucose tolerance, exercise metabolism profiles, cytokine levels, intestine tight junction gene expression, and psychological behavioral changes. After eight weeks, the researchers reported both negative growth, blood levels, and anxiety levels in the mice which performed the exhaustive exercise.

How To Tell If You’re Overtraining

Whether you’re using a treadmill for High Intensity Interval Training (HIIT), or preparation for a marathon, it’s important to track your progress and make sure you’re hitting that sweet spot between slacking off and overdoing it. Apps like iFit, Adidas Runtastic, and Nike Run Club, offer great programs already in place for you, as well as heart rate monitoring to help you keep track of your progress. Utilizing a progressive training plan which offers both warmups and cool downs is one way to avoid overtraining, as is incorporating slow days and those for rest.

According to the American Council on Exercise (ACE), some obvious tell-tale signs of overtraining include:

1. Decreased Performance: Slower times and a reduction in stamina is a sure sign you need to take a break. Remember, you have to give your body a chance to recuperate, particularly if you’re burning a high number of calories per workout.
2. Elevated Heart Rate: Getting the heart rate up during a workout is one thing but be mindful if it’s remaining high throughout the day.
3. Excessive Fatigue: That feeling of heavy legs shouldn’t last beyond the workout and some rest.
4. Agitation and Anxiety: Whereas normal exercise elevates your endorphins, overtraining taxes them and leaves you lacking. This can cause stress and irritation.
5. Loss of Appetite: Hormone imbalances can affect your appetite. Typically, a good workout should spike your metabolism and make you hungrier.
6. Chronic Injuries: Tendonitis and bursitis are two of the most common stress-related injuries for runners. This includes knee and hip pain.

What To Do About Overtraining

The first thing to do is slow down, or even take a break. Hopefully you’ve not caused too much damage. I’ve experienced this myself with weightlifting and had some pretty wicked bouts of tendonitis in my rotator cuff before. With running, shin splints and Achilles Tendon pain are more likely, but I’ve also had my share of knee and hip stress over the years. If the problems persist, do consider seeing a medical professional. Personally, I’ve found a lot of benefits with acupuncture when it comes to reducing inflammation, which is one common side effect of overtraining.

Marathon running seems to be a sport prone to overtraining, and the good news is there’s a whole community of your fellows out there who can share stories and remedies. As a rule, always stretch out before a run, cool down afterwards, and stay hydrated. Exercise is too good an experience to risk losing due to overexertion.