Running is a rewarding sport that can lead to improved fitness, mental clarity, and a sense of accomplishment. However, as runners, we can sometimes become so passionate about our training that we ignore the signs our bodies are giving us. Overtraining can lead to serious consequences, including injuries and burnout. Here are six red flags to watch for that may indicate you need to slow down the distance you’re covering each week.

1. Sleep Disturbances

One of the first signs of overtraining is disrupted sleep. If you find it difficult to fall asleep or stay asleep, your body may be signalling that it’s under too much stress. Intense training can throw off your circadian rhythm, making it challenging to achieve restorative sleep. Prioritising recovery and adjusting your training schedule can help restore your sleep patterns.

2. Persistent Injuries

If you’re constantly battling injuries, it may be a sign that you’re running too much without allowing your body adequate time to recover. Overuse injuries like shin splints, tendonitis, and stress fractures are common among runners who push their limits without proper rest. If you find yourself sidelined by injuries more often than not, it’s time to reassess your training volume and intensity.

3. Unexplained Weight Gain

While many runners aim to maintain or lose weight, unexpected weight gain can be a warning sign of overtraining. When your body is under too much stress, it may respond by retaining weight as a protective mechanism. This can also result from hormonal imbalances caused by excessive training. If you notice weight gain that you can’t attribute to dietary changes, it’s worth evaluating your training routine.

4. Exhaustion

Feeling consistently fatigued is another key indicator that you may be overtraining. While it’s normal to feel tired after long runs, if fatigue becomes a constant companion—even on rest days—it suggests that your body is not recovering adequately. Incorporating more rest days and lighter workouts can help combat exhaustion and restore your energy levels.

5. Aches and Pains

Joint aches and muscle soreness are common for all runners, but when these pains become chronic, it’s a red flag. If you’re experiencing persistent discomfort in your joints or muscles, it may indicate that you’re pushing your body too hard. Listening to your body and allowing time for recovery is crucial in preventing serious injuries.

6. Decreased Performance

If you find that your running times are getting slower despite consistent training, it’s a clear sign that your body may be in overtraining mode. You might feel heavy, sluggish, or unable to perform at your previous levels. Instead of pushing harder, take a step back to allow your body to recuperate and regain its strength.


Running should be a source of joy and fulfillment, not a path to injury and exhaustion. By being mindful of these six red flags – sleep disturbances, persistent injuries, unexplained weight gain, exhaustion, joint aches, and decreased performance—you can better assess your training needs. Remember, it’s essential to listen to your body and give yourself permission to slow down when necessary. Embracing rest and recovery will ultimately lead to a more sustainable and enjoyable running journey. Happy running!