A decline in physical performance with continued training is usually the first indication of the overtraining syndrome. The athlete senses a loss of muscular strength, coordination, and working capacity and generally feels fatigued. Most of the symptoms that result from overtraining, are subjective and identifiable only after the individual’s performance and physiological function have suffered. Unfortunately, these symptoms can be highly individualized, making it very difficult for athletes, trainers, and coaches to recognize that performance detriments are brought on by overtraining. Other primary signs and symptoms of the overtraining syndrome include: change in appetite, bodyweight loss, sleep disturbances, irritability, restlessness and anxiousness, loss of motivation and vigor, lack of mental concentration, feelings of depression, lack of appreciation of things that normally are enjoyable (Wilmore, Costill & Kenney, 2008).

OTS may have devastating effects on an athlete’s career, thus prevention is of major importance. Prevention includes carefully planned training programs that include regular monitoring by coaches and the athletes themselves to assess adaptation to training over both the short and long term (Cheng et al, 2020). Prevention can be best accomplished through the use of periodization training procedures that vary training intensity and volume. Successful training must involve overload but also must avoid the combination of excessive overload plus inadequate recovery (Meeusen et al 2006).

My advice: Listen to your body. It is okay to take some days off of training. You can still go for a walk or do some kind of mobility drills and stretching. Rest and recovery are part of the game!