Most Runners Get This Wrong: Volume vs Performance

how you could be over training

Endurance runners who push too hard without enough recovery can cross into overtraining syndrome known as OTS,

This is a chronic state of fatigue and maladaptation.

In fact, studies estimate about two-thirds of elite runners and one-third of all runners will experience OTS at some point.

Overtraining causes the athlete’s body to stop improving, instead performance plateaus or declines even as effort increases.

Research on this matter is clear: prolonged overreaching produces chronic fatigue and declining endurance reduced fitness and speed.

how over training causes injuries

Overtraining for a marathon upsets stress–recovery balance and raises injury risk. Excessive mileage without rest causes cumulative muscle fatigue, poor form, uneven joint loading, and tendon/bone microtrauma that outpaces repair, leading to tendinopathy and stress fractures. Immune suppression and hormonal imbalance slow healing and increase inflammation; neuromuscular fatigue impairs proprioception, boosting acute strain risk. Prioritise progressive overload, scheduled rest, cross-training, and sleep to allow adaptation and prevent injuries.

why people over train

Overtraining for a marathon often stems from a mix of ambition, fear and misinformation.

Runners push too hard chasing time goals or comparing themselves to others, believing more miles equal better results.

Anxiety about race day prompts excessive intensity or extra sessions to “bank fitness,” but this ignores recovery’s role in adaptation.

Poor planning also contributes: inadequate periodisation, sudden mileage spikes and skipping rest days increase injury and fatigue risk.

Ego and identity play a part—treating training as a moral test makes rest feel like failure.

Misunderstanding training zones and ignoring signs of fatigue lead athletes to persist through aches and sleep disturbances.

External pressures—coaches, peers, social media—can normalise extreme loads.

Finally, life stressors (work, family) reduce recovery capacity, turning otherwise manageable sessions into overload.

Recognising these drivers helps runners prioritise structured plans, recovery and realistic goals, reducing the urge to overtrain and improving marathon outcomes.