Overtraining Symptoms in Runners: How to Recover Smartly

Training for an ultra—especially my first 100K—was an emotional and physical roller-coaster. Back in October 2015, while preparing for Bhatti Lakes 100K, I was doing everything “right”: pushing hard, recovering well (or so I thought), and staying consistent.

But then the sneezing began.
And not just mild sneezing—intense bouts of sneezing, runny nose, watery eyes, and a general feeling of being unwell. These episodes became shockingly frequent. Hours would go by with symptoms refusing to stop.

Anti-allergy tablets? Didn’t help.
Rest? Didn’t help.
Ignoring it? Definitely didn’t help.

Eventually, I found the real culprit: overtraining.

This article expands on my experience and I strengthen it with science, structured insights, and actionable steps—so you can understand exactly why this happens and how to prevent it.

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What Exactly Is Overtraining?

According to the Journal of Strength and Conditioning Research, overtraining occurs when your body fails to tolerate or adapt to training stress, resulting in a plateau—or even a drop—in performance.

It’s not just “training too hard.”
It’s training too hard without adequate recovery.

Ultra runners are especially vulnerable because long runs constantly push the body’s physiological limits.

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Why Overtraining Happens During Ultra Training

Ultra training includes:

• Long miles

• Back-to-back sessions

• High fatigue accumulation

• Limited time to fully recover

Lower immunity + high training load = a vulnerable athlete.

When stress exceeds your recovery ability, your body begins shifting into protection mode, often causing:

• Frequent illness

• Allergies

• URTI (Upper Respiratory Tract Infections)

• Hormonal imbalances

• Chronic fatigue

My story perfectly reflects this.

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Emotional & Behavioural Overtraining Symptoms in Runners

These symptoms often show up before physical symptoms do, but runners usually ignore them.

Common Emotional Indicators

• Loss of enthusiasm

• Apathy or “I don’t care” mindset

• Loss of joy for running

• Desire to drop out mid-run

• Lethargy or mental heaviness

• Irritability or mood swings

• Anxiety or restlessness

• Sleep disturbances—especially insomnia

• Sleep that doesn’t refresh

• Loss of appetite

• Low interest in intimacy

• Poor concentration

• Feeling mentally exhausted

• Increased thirst at night

These behavioural shifts are often your body’s early-warning system.

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Physical Overtraining Symptoms in Runners

If the emotional signs are ignored, the body starts speaking louder.

Physical Indicators

• Inability to complete normal workouts

• Gradual weight loss

• “Drawn” or tired look, sunken eyes

• Increased resting heart rate (+5 bpm or more)

• Abnormal spike in heart rate during training

• Slower HR recovery post-run

• Low blood pressure when standing

• Heavy, sluggish legs

• Persistent muscle or joint pain

• Muscle soreness that worsens over time

• Swollen lymph nodes

• Digestive issues (especially diarrhoea)

• Frequent infections, colds, allergies

• Headaches

• Slow wound healing

• Amenorrhea in women

• Disturbed hormones and adrenal imbalance

If you experience multiple symptoms, it’s time to reassess your training load.

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The Immune System–Overtraining Connection

This is where most runners—including myself during Bhatti Lakes prep—are caught off-guard.

Why Long Runs Suppress Immunity

Training sessions over 90 minutes significantly stress the body. Long-duration endurance training increases cortisol, the stress hormone.

High cortisol = Immune suppression

This creates a critical 3–72 hour window where the runner is highly susceptible to:

• Viral infections

• Allergies

• URTI

• Fatigue crashes

This is the reason I had repeated bouts of:

• Sneezing

• Runny nose

• Watery eyes

• Fever and fatigue

Ultra-running doesn’t just tax the muscles—it temporarily lowers your body’s defences.

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The J-Curve Theory of Exercise & Immunity

Scientists describe the exercise–immunity relationship through the J-Curve:

• Sedentary lifestyle: Medium infection risk

• Moderate exercise: LOWEST risk of illness

• Intensive endurance training: SHARPLY increased risk

Ultra-runners live on the far right side of the J-curve.

Meaning: The harder you train, the weaker your immune system becomes—unless you recover smartly.

Read : Foam Rollers for Runners: Which One Is Right for You?

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What You Can Do About It (Practical Steps for Ultra Runners)

Here are actionable strategies to reduce the impact of overtraining and protect your immune system.

1. Eat a Balanced, Colourful Diet

Nutrition is your first defence.

Focus on:

• Fruits (especially oranges, berries, bananas)

• Vegetables (leafy greens, coloured veggies)

• Lean protein (paneer, eggs, chicken, lentils)

• Healthy fats (nuts, seeds, olive oil)

• Whole grains

Protein is critical. Avoiding protein to “get lean” backfires and weakens immunity.

Read : Balanced Diet(Indian food) for Athletes : For Peak Performance

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2. Maintain a Training Logbook

A logbook helps you identify patterns like:

• Sudden fatigue

• Poor sleep

• High resting heart rate

• Emotional burnout

• Decreased performance

Track daily:

• Mood

• Training type

• Distance

• Effort

• Sleep quality

• HR / HRV

• Weather

• Energy levels

Over time, you’ll see patterns that predict illness before it hits.

Use a physical log book or you can even make notes on your Strava posts or whatever tech you are using.

Read : Running Injury Prevention: 10 Proven Strategies for Injury-Free Running

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3. Supplements (With Guidance)

If your diet doesn’t fully support your training needs, supplements can help.

Consider consuming the following upon a doctor’s consultation:

• Protein (whey or plant)

• Vitamin C

• Vitamin D3

• Omega-3

Supplements don’t replace nutrition— they support it.

Read : Ultimate Ultramarathon Nutrition Guide: Race Day Fueling Strategy (2026)

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4. Take Recovery Weeks Seriously

Your experience highlights this perfectly.

When your body signals distress—listen.

A week off doesn’t destroy fitness.
A week of pushing through illness might.

Recovery weeks help restore:

• Muscles

• Hormones

• Mood

• Strength

• Immune system

Think of it as hitting Refresh.

Read : Marathon Recovery Week Plan : Recover & Return to Running

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5. Follow Clean-Hand Practices

With a weakened immune system, hygiene becomes a training necessity.

• Use hand sanitiser every 3–4 hours

• Avoid touching eyes, nose, face

• Wash hands thoroughly after outdoor sessions

This isn’t weakness.
It’s smart running.

Read : How Slow Should Easy Run Pace Be? Complete 80/20 Training Guide

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Should You Train Through Illness?

Mild symptoms above the neck (sneezing, runny nose) can sometimes allow training at low intensity.

But symptoms below the neck (fever, fatigue, chest congestion) need complete rest.

Use the “Neck Rule” as your guide—but always listen to your body.

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FAQs : Overtraining Symptoms in Runners

1. Why do runners get sick during peak training?

Immune suppression due to cortisol spikes + inadequate recovery.

2. Should I stop training when I have repeated colds?

Yes—repeated infections are a sign of overtraining.

3. Does better nutrition fix overtraining?

It helps, but rest is essential. Nutrition alone can’t override excessive training load.

4. Can overtraining affect mood?

Yes. Depression, anxiety, irritability, and loss of motivation are common.

5. Is it better to be undertrained or overtrained on race day?

Always be slightly undertrained. Overtrained runners arrive at the start line sick, weak, and fatigued.

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Final Takeaway

I experienced something many runners go through but rarely talk about: the dark side of ultra training and the impact it has on immunity.

Remember:

• Endurance running and the immune system have an inverse relationship.

• Recovery is part of training—not separate from it.

• Overtraining puts runners at risk physically, mentally, and hormonally.

• Being slightly undertrained is always better than being overtrained.

Train smart, listen to your body, and give your immune system the respect it deserves.

Till then — stay fit, stay mindful, and keep running.