Signs You’re Overtraining as a Nurse-Athlete

Because you can’t pour from an empty cup—even if you want to.


Let me guess: you worked a 12-hour shift, slept five hours (if that), and still laced up for a run the next day because, “It’s on the plan.”
Trust me, I get it. And while consistency is key for any runner, there’s a fine line between committed and overtrained—especially when your day job is physically and emotionally draining.
So how do you know when you’re doing too much? These are the signs I’ve learned (the hard way) that tell me I need to back off.


1. You’re Always Tired, No Matter How Much You Sleep
We’re nurses—being tired is part of the deal. But if you’re getting rest and still waking up completely wiped, your body might not be recovering between workouts and shifts.
What helps: Take one extra rest day, even if it’s unplanned. Sleep is your most powerful recovery tool—don’t underestimate it.


2. Your Legs Feel Heavy or Sore… Constantly
Not just post-workout soreness—I’m talking about legs that feel sluggish, sore, or unresponsive every day. If you feel like you’re dragging bricks on easy runs, that’s a red flag.
What helps: Switch a run to a walk or do light mobility work. Sometimes the smartest training move is skipping the workout altogether.


3. You’re Moodier Than Usual (and Everything Annoys You)
You’re snapping at coworkers, resenting your runs, or dreading workouts you used to love. Overtraining doesn’t just hit your body—it hits your mood, patience, and motivation hard.
What helps: Check in with yourself. Take a break from your training plan and do something that feels fun and light again—like an easy jog, yoga, or absolutely nothing.


4. Your Heart Rate Is Higher Than Normal
One of the sneakiest signs of overtraining is an elevated resting heart rate. If your usual pace suddenly feels harder, or your heart rate is spiking during easy efforts, take notice.
What helps: Use a smartwatch or even just a morning pulse check to see what’s normal for you—and back off when you see consistent changes.


5. Your Performance Is Going Down, Not Up
You’re training more but your paces are slower. You’re not recovering between workouts. And despite all the effort, you’re just feeling… flat. That’s your body telling you it needs a reset.
What helps: A down week (less mileage + intensity), more carbs, more sleep, more hydration. The magic is in the recovery, not just the grind.


You Don’t Need to “Earn” Rest
As both a nurse and a runner, you’re already pushing your limits. Training smart means listening when your body says enough—not pushing through just to check a box.
It’s okay to skip a run. It’s okay to rest more than your training plan says. It’s okay to be tired.
In fact, it’s necessary.


Have you ever experienced overtraining? Drop your story in the comments—or share this with another tired nurse-runner who might need the reminder 💛