Is Overtraining Making You Moody?

Heavy training in sport is a common practice that we often associate with success. The idea being that the harder you train, the more you will be rewarded and reap the benefits of your hard work. Therefore, it is typical for teams and athletes to engage in periods of heavy training during pre-season, or in preparation for an important competition. While this is common practice in sport, research suggest that heavy training may be associated with higher mood disturbances, which may hinder motivation and positive perspective of sport (Gondola & Tuckman, 1983).

U.S. Air Force photo by Ilka Cole, retrieved from dodlive.mil

Why So Moody?

Studies of various sport athletes, including basketball players (Raglin, Eksten, & Gari, 1995), canoeists (Berglund & Safstrom, 1994), and swimmers (Morgan, Brown, Raglin, O’Connor, & Ellickson, 1987), have all produced results in which the athletes reported higher levels of depression, anger, and fatigue during heavy training periods.

The same athletes were also shown to have returned to their baseline moods after the training loads were reduced to average intensity (Berglund & Safstrom, 1994; Morgan, Borown, O’Connor, & Ellickson, 1987; Raglin, Eksten, & Gari, 1995).

Research suggests that those who engage in vigorous, but not exhaustive workouts have the healthiest mood states (Gondola & Tuckman, 1983).

So, how do you get the most out of your training routine without compromising your mood? Try these steps:

1. Make sure heavy training periods are conducted far before serious competition or life events. This way you have time to return to your normal mood.

2. Have a workout plan. If you know exactly what exercises will be challenging, but not exhaustive try varying these exercises in your routine in order to mix it up and keep your body and mood fresh.

3. If you find yourself feeling angry or depressed after training, try lightening the load and see if your mood stabilizes.

4. If you are unsure of what workouts to do, try different things! Record how you feel after each exercise and find the perfection combination for a vigorous workout!

About the Author: I am a first year Master’s student in a Counseling and Sport Psychology program at Boston University and a former Division 1 track and field competitor from Robert Morris University. I have been studying the effects of overtraining in sports since completing my undergraduate thesis study on overtraining, mood, and perfectionism and have continued these studies during my graduate experience. I am currently exploring different places and populations with whom I hope to work in the future.

References

Berglund, B., & Safstrom, H. (1994). Psychological monitoring and modulation of training load of world-class canoeists. Medicine and Science in Sports and Exercise, 26, 1036-1040.

Gondola, J.C, & Tuckman, B.W. (1983). Extent of training and mood enhancement in women runners. Perceptual and Motor Skills, 57, 333-334.

Morgan, W. P., Brown, D. R., Raglin, J. S., O'connor, P. J., & Ellickson, K. A. (1987). Psychological monitoring of overtraining and staleness. British Journal of Sports Medicine, 21(3), 107-114.

Raglin, J., Eksten, F., & Gari, T. (1995). Mood state responses to a pre-season conditioning program in male collegiate basketball players. International Journal of Sport Psychology, 26, 214-225.