Are you overdoing it?

You’ve been doing the same workout for two months but suddenly your muscles feel tight and sore all the time. Do you:

a) Power through it – no pain, no gain (2 points)
b) Scale back and prioritise stretching and massages for a couple of weeks (0 points)
c) Change your training program but not the frequency (1 point)

“Have a break and try some active recovery like yoga classes, stretch sessions and sports or remedial massage therapy,” recommends Kate Kraschnefski, from the Australian Institute of Sport. “When you go back to training, have an exercise physiologist or personal trainer look over your program and recommend a progression.”

You ran several shorter races as part of your marathon training. Now that the big race is behind you, your motivation to run has dropped and you have lingering pain in your knees. Do you:

a) Scale back to five-kilometre runs a few times a week (1 point)
b) Stop running for a few weeks and cycle or take spin classes instead (0 points)
c) Sign up for another race to kick-start your motivation (2 points)

Kraschnefski recommends a rest period from running, with a swap to low-impact styles of training like cycling.
She also suggests consulting a personal trainer for strength-training exercises to help your rehabilitation.

Recently, you’ve been struggling to bench press the same weight you’ve been lifting for months. Do you:

a) Take a full week off training (0 points)
b) Buy supplements and protein powders to increase your strength (2 points)
c) Lay off heavy lifting and focus on cardio and lighter weights for a few weeks (1 point)

“Having a big break is the best thing,” says Kraschnefski. “There’s a really strong chance you’ll blow that bench press out of the water when you come back.”

In the past few months, you’ve had a nagging cold that keeps coming back. Do you:

a) Lighten your training load until you feel 100 per cent (0 points)
b) Load up on vitamin C and take two days off before resuming your regular training (1 point)
c) Blame the cold and flu season and wait for it to go away on its own (2 points)

According to Kraschnefski, lightening the load but staying active can help the recovery of colds. But if it really lingers, see your doctor.

You constantly feel tired, even though you’re not sleeping any less than usual. Do you:

a) Drink more coffee and suck it up (2 points)
b) Eat a small meal of lean protein, complex carbs and healthy fats 30-60 minutes after each workout (0 points)
c) Cut your training in half until you get your energy back (1 point)

“In this situation, nutrition is really important,” says Kraschnefski. “You might not be giving your body appropriate nutrients in that window
after training, so you’re in a state of fatigue for a longer period of time.”

One point or less: you’re monitoring your overtraining symptoms adequately and should be able to resume your regular training within a matter of days or weeks.

Two to six points: your body is telling you to slow down. Take a break from training before you cause yourself serious harm.
Seven to 10 points: you are at high risk of OTS. You should consult a doctor or sports physiotherapist immediately.