Overtraining and Burnout

A Parents Guide to Recognizing Overtraining & Burnout in Competitive & High Performance Athletes

Author

Fortitude 365
October 26, 2023

Hi Everyone, thanks for checking out this week’s newsletter. Below you'll find:

  • Performance Concept of the week

    • Overtraining and Burnout: A Parents Guide to Recognizing Overtraining & Burnout in Competitive & High Performance Athletes

  • Action plan

  • Resource of the week

  • Things to Explore

  • Got Questions?

Performance Concept of the Week

Overtraining and Burnout: A Parents Guide to Recognizing Overtraining & Burnout in Competitive & High Performance Athletes

As a parent of a competitive or high-performance athlete, you are no stranger to the demands and challenges that come with supporting their passion and perseverance for sports. While the pursuit of performance excellence is admirable, it's crucial to recognize the fine line between pushing to develop your game and when it goes too far and overtraining and/or burnout begin.

In this article, we'll explore the signs of overtraining and burnout in competitive and high performance athletes and offer guidance on how to support the prevention these issues.

Understanding Burnout and Overtraining

Burnout and overtraining are closely related but distinct concepts. To distinguish, let’s define them:

  • Overtraining - When training surpasses recovery characterized by a decline in performance. The biggest risk factors are fatigue, and a higher risk of injury due to excessive training/competing.

  • Burnout - Emotional and physical exhaustion, often due to the constant advent of chronic stress and characterized by a sense of reduced accomplishment, and a loss of interest in the sport.

Recognizing the Signs & Symptoms

One of the most challenging things about overtraining and burnout is that the symptoms can be quite subtle at first. Here are some initial signs to be on the look out for:

Physical symptoms:

  • Persistent complaints of being sore (muscle soreness)

  • Unexplained decline in performance

  • Frequent injuries or illness

  • Changes in sleep patterns

  • Constantly complaining about being tired (is actually fatigue)

Psychological/Behavioral symptoms:

  • Reduced motivation and interest in the sport

  • Irritability and mood swings

  • Difficulty in concentration

  • Loss of appetite

  • Sudden change in behavior

What Does the Research Say to Help Us?

While overtraining and burnout can be both a physical and mental, the key for you supporting your competitive or high performance athlete is to look out for “overreaching” or overtraining.

Generally physical symptoms are obvious and they will show, but when absent it is important for you to look for the psychological or mental ones.

Matos, Winsley, and Williams (2011) determined the seven most report psychosocial issues with overreaching/overtraining.

Courtesy of YLM Sport Science

Infographic Take Aways

  1. They feel bad when they don’t perform as the coach expected

  2. They feel bad when they don’t perform as parents expected

  3. They feel bad when they don’t perform as teammates expected

  4. When sport is the most important thing in their life

  5. They feel very bad when they don’t perform as I expected

  6. They participate in their hobbies less than 5 hours per week

  7. They don’t cope with or have the coping skills to deal with school / training tiredness, etc.

Burnout Prevention (What to do)

  1. Open Communication: Initiate a conversation with your athlete. Create a safe and non-judgmental space for them to express their feelings, frustrations, and concerns about their sport or situation. Listen actively and empathetically to understand their perspective.

  2. Assess the Situation: Pay attention to the signs and symptoms of burnout or overtraining that you've noticed. Ask your athlete about how they feel physically and emotionally. Try to identify the specific factors contributing to their stress and fatigue.

  3. Consult with a Professional: Consider seeking the expertise of certified mental performance coach who is trained to help athletes manage the psychological aspects of their sport. They can work with your athlete to develop coping strategies and provide emotional support.

  4. Encourage Rest and Recovery: Emphasize the importance of rest and recovery in your athlete's routine. Adequate sleep, nutrition, and relaxation are crucial for physical and mental well-being. Help them develop healthy habits in these areas. Check out our articles on Building Foundational Habits and Building Elite Daily Habits.

  5. Diversify Interests: Encourage your athlete to explore other interests and hobbies outside of their sport. This can provide a healthy balance in their life and reduce the pressure/stress they might feel, or the feeling of “always being on”.

  6. Stay Supportive: Offer unconditional support and reassurance. Let your athlete know that you prioritize their happiness and well-being above all else. Avoid placing additional pressure on them to perform. This will show them what you value most!

  7. Monitor Progress: Keep an eye on your athlete''s progress and well-being as they implement changes to their routine. Check in with them regularly to see how they're feeling physically and emotionally.

  8. Be Patient: Recovery from burnout takes time. Be patient and understanding as your athlete goes through the process of regaining their passion and energy for their sport.

Summary

In a high-performance environment, it can be easy for athletes to fall victim to the pressures of competition and stray into overtraining and burnout territory. However, with active monitoring, open dialogue, and preventive measures, you can help support your athlete towards a healthy, enjoyable career paths in sports. Your support, understanding, and encouragement will be their strongest ally in achieving athletic success.

Action Plan

This week’s action plan includes evaluating your athlete’s current nutritional needs and habits:

  1. Review the signs and symptoms of burnout in this article.

  2. Watch for them in your athlete.

  3. Engage in an open dialogue both when they show symptoms, and when not showing symptoms (this will show them you value not overtraining and burnout).

  4. Focus on the Fun. While competition can be thrilling it can also be stressful. Remind them it is supposed to be fun!

  5. If all else fails, in the words of Mark Twain “an expert is someone from out of town”. Seek professional help to get another opinion or support.

Resource of the Week

Want to learn more about overtraining and burnout? Check out our FREE Guide to Athlete Burnout, Overtraining, and Load Management.

Things to Explore

Got Questions?

Do you have a question, or want to know more about a topic. Let our team of experts help you. Ask your question here by clicking the button below. We will post answers to questions within future newsletters.

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