Training for a half marathon is an exciting challenge, but more miles don’t always mean better results. One of the most common mistakes runners make, especially during peak training, is overtraining. Pushing too hard without enough recovery can lead to burnout, injury, and stalled progress.
As you prepare for the Spurs Austin International Half, learning how to listen to your body and adjust your training plan when needed is just as important as logging those long runs.
Why Rest Is a Key Part of Training
Rest isn’t time off—it’s when your body actually gets stronger. Every run creates small amounts of stress on your muscles, joints, and nervous system. Recovery days allow your body to repair, adapt, and come back stronger for the next workout.
Skipping rest days or constantly training at high intensity can prevent that recovery process. Over time, this can lead to lingering fatigue, decreased performance, or injury. Scheduling at least one full rest day per week—and honoring it—can make a huge difference in how you feel and how well you perform.
Sleep is also a major part of recovery. Aim for consistent, quality sleep throughout training, especially after long runs and hard workouts.
Common Signs of Overtraining to Watch For
Your body usually sends warning signals before overtraining becomes a serious issue. Paying attention early can help you avoid setbacks later.
Some common signs include:
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Persistent soreness or aches that don’t improve after rest
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Feeling unusually tired or sluggish during easy runs
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Decreased performance or struggling with workouts that once felt manageable
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Trouble sleeping or feeling restless at night
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Loss of motivation or enjoyment for running
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Increased irritability, stress, or mood changes
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Frequent minor illnesses or feeling run down
If you notice several of these signs at once, it’s a good indicator that your body needs more recovery.
How to Adjust Your Training Plan (Without Losing Progress)
Adjusting your plan doesn’t mean you’re falling behind—it means you’re training smarter. Flexibility is one of the most important tools for long-term success.
Here’s how to make smart adjustments:
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Reduce mileage or intensity for a week: A short “cutback” week can help your body reset without derailing your progress.
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Swap a run for cross-training: Low-impact options like cycling, swimming, or yoga can maintain fitness while giving your joints a break.
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Slow your easy runs down: Easy runs should feel truly easy. If you’re constantly pushing the pace, your body may never fully recover.
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Take an extra rest day if needed: One missed run is far better than weeks off due to injury.
Remember, training plans are guides—not rigid rules. Life stress, weather, sleep, and overall health all affect how your body responds to training.
Avoiding Burnout as Race Day Approaches
Mental fatigue can be just as challenging as physical fatigue. Mixing up routes, running with friends, or reminding yourself why you signed up for the Spurs Austin International Half can help keep training fun and motivating.
Trust the work you’ve done, prioritize recovery, and give yourself permission to adjust when needed. Showing up to race day healthy, energized, and excited is far more important than hitting every single workout perfectly.
Listening to your body now sets you up for a stronger, more enjoyable race—and many more miles ahead. We can’t wait to cheer you on as you toe the start line!
You’ve logged the miles, tackled the long runs, and built a strong base—now it’s time for one of the most crucial (and often overlooked) phases of training: the taper.
