The Fine Line Between Progress and Burnout

Every week, you’re stacking sessions. You’re chasing progress. You’re dialed in.

But sometimes, the harder you push… the more it slips away.

You feel slower. Flatter. Mentally foggy. Like you’re stuck in reverse.

So what’s going on?

It could be the difference between functional overreaching—the good kind that makes you better—and non-functional overreaching—the kind that breaks you.

Let’s unpack it.

Functional Overreaching: Stress + Recovery = Progress

This is deliberate. It’s when you increase volume, intensity, or frequency, on purpose, and follow it up with solid recovery.

It feels tough—but it’s part of the plan.

Your body reacts to the stress by adapting, rebuilding, and coming back stronger. 

That’s the magic of functional overreaching.

As professional ultrarunner Cat Bradley puts it:

“You want to be functionally overreaching as an elite athlete—so that you’re making progress and becoming a better runner but also giving yourself adequate recovery.”

If you’re training hard, but also recovering like it’s your job, you’re on the right track.

Non-Functional Overreaching: When Progress Stops and Burnout Starts

Now here’s where things derail.

Non-functional overreaching happens when you pile on the work, without the recovery.

At first, it feels like fatigue.

Then comes poor sleep, mood swings, flat sessions, and eventually… you lose the spark.

You’re not underperforming because you’re not trying. You’re underperforming because you’re not recovering.

Cortisol: The Silent Stress Signal

Every time you train, cortisol rises to help you handle physical stress.

But if you never let it drop—if you’re redlining week after week—your system hits the brakes.

Eventually, the body downregulates.

Now even small efforts feel like mountains.

It’s not just fatigue. It’s burnout.

How Burnout Looks and Feels

 🧠 Decreased motivation

 😴 Constant fatigue or poor sleep

 🏃‍♂️ Sluggish sessions and slower recovery

 💭 Low mood or feeling “off” with no clear reason

 🔥 A general loss of passion for running

It creeps up. Quiet at first. Then suddenly, you’re running on empty—and wondering why.

So What Do You Do?

Here are 5 ways to bounce back from burnout without quitting on yourself:

1. Rest and Recovery
   Take days off. Prioritise sleep. Walk, stretch, breathe. Let your nervous system reset.

2. Manage Pressure and Stress
   Training isn’t all or nothing. Stay flexible. Life happens. Cut yourself some slack.

3. Vary Your Training
   New routes. Fun runs. Cross-training. Break routine to refresh your drive.

4. Focus on Nutrition and Sleep
   Fuel your body with whole foods and get quality shut-eye. These two alone can shift everything.

5. Identify the Root Cause
   Is it pressure? Comparison? An unrealistic goal? Get honest, zoom out, and course correct.

Progress Demands Balance

Here’s the real talk:

Rest isn’t weakness. It’s strategy.

Burnout doesn’t make you broken. It makes you human.

You’re not meant to push forever. You’re meant to adapt and grow.

And if you’re chasing a training plan that pushes you while protecting your long-term progress…

Let’s build a plan that works—not one that works you into the ground.

Yours in running and life,
Daniel Lucchini