Overtraining The Brain

3 Minute Read

Athletes are absolutely phenomenal at overdoing it. In general.

But of course, the goal (as always) is to train consistently. And in order to do so, runners need to avoid overtraining like the plague, as it requires significant rest and potentially an overhaul of the routine you love.

Most of the time we think about overtraining in the physical sense. But just like our muscles, the brain itself can experience burnout from constant strain.

The Main Muscle

Our brains function much like our muscles - they require time to recover after intense use. Mental strength is cultivated over time through practice, hard effort, and challenge, but it can also become fatigued when we continuously push our cognitive limits without adequate recovery.

This is particularly relevant for athletes, who often juggle the demands of training, work, and personal life. Prolonged periods of intense mental effort, without recovery, will diminish our ability to exercise willpower. This depletion can lead to reduced motivation and increased feelings of fatigue.

The Science Behind Burnout

When we experience prolonged mental exertion, particularly in high-stress environments, our bodies can produce excessive cortisol, the stress hormone.

Elevated cortisol levels over time can contribute to burnout, characterized by emotional exhaustion, decreased performance, and a sense of indifference. This cycle creates a terrible feedback loop: stress leads to performance declines and loss of passion, which in turn leads to more stress.

In essence, just as muscles need recovery to grow stronger, our brains require downtime to maintain optimal function. When we fail to allow for rest, we risk diminishing our mental capacity, ultimately hindering our performance as athletes and individuals.

Avoid Mental Overtraining

The brain can handle quite a lot. But at the same time, overuse can be sneaky.

Overuse of willpower can happen at any stage of our running careers, and its always relative/personal to the athlete. So it's important to keep in the back of our minds, as something to monitor and manage. So how do we avoid it?

1. Schedule Downtime: Just as you would schedule workouts, allocate time for rest and recovery. Whether it’s a day off from training or a simple mental break, prioritize moments that allow your brain to decompress.
2. RELAX: Do things that genuinely relax you. No not going through email at night. Consider reading, meditating, or spending time in nature with a simple walk (for the love of God - avoid the treadmill).
3. Just Watch for Signs: If you’re starting to feel burnt out, overworked, and unmotivated, but you physically feel ok, it might be time to start incorporating more rest. Watch for early signs, before it gets severe!
4. Sleep!! No further explanation needed.

Recover from Mental Overtraining, After it already happened

• Chill Out: Recognizing signs of burnout is crucial. If you’re feeling mentally fatigued or unmotivated, it’s time to take a step back. Start by adding more rest days to your routine than normal. Reassess every couple weeks, and continue adding rest days until you start to feel better. True overtraining can take time to recover from.
• Gradually Reintroduce Challenges: Once you’ve taken the necessary time to rest, ease back into training. Avoid jumping straight into intense workouts; instead, gradually increase intensity to prevent overwhelming your mental reserves.
• Small Goals First: Set achievable daily goals that allow you to experience success without the pressure of larger outcomes. This builds confidence and helps reinforce a positive mindset.
• Sleep!! Tried and true.

Final Thoughts

There is a delicate balance between mental strength and the need for recovery. But managing this dichotomy will set us up for sustainable training, which is always the goal. By prioritizing rest and being mindful of mental fatigue, we not only enhance our performance but also ensure that our passion for running remains vibrant and fulfilling.

With this mindset, we can build a routine we love and train consistently. Because with consistency, we build passion.