Introduction
Hi, I’m Max – A High Performance Coach.
Every person chasing greatness, whether in sport or any field, experiences ups and downs in their motivation and engagement. But how do we distinguish burnout from just being good old fashion tired? A friend and leading psychologist in this space Lilian Nejad describes burnout as a state of complete physical, emotional, and cognitive exhaustion.
So, what causes burnout?
Here’s the simple equation: Chronic stress + insufficient recovery = burnout.
Today, we’ll dive into three core insights that can help you as an athlete avoid burnout and maintain high performance over the long run.
1. When You Are Resting, You Are Training
It’s easy to fall into the trap of thinking that rest is a break from progress. But the truth is, when you’re resting, your body is working. Muscles repair, energy reserves are replenished, and your mind gets a chance to reset. No, resting does not make you weak. Rest isn’t just “downtime”—it’s an integral part of your training cycle. Yes of course, be nuanced here. I’m not advocating that you slack off your training hours in the name of recovery. But without rest, you’re overtraining and setting yourself up for burnout. Think of rest as an active component of your regimen.
I’ve often said to athletes that I have worked with that the growth from our sessions happens in between the sessions – and your training is the same. Your training session breaks down your body, but it’s during rest that the real growth and recovery happen.
2. Ask Yourself: Is This Sustainable?
Coaches who have done the research into their respective athletic spaces understand that there is a set number of weekly training hours and match count that their athletes should shoot for. And many athletes will attempt to overshoot these hours as an attempt to get ahead of their cohort. The logic is understandable: more hours, more effort, and more matches should equal more progress. But there’s a critical question that often gets overlooked—is this sustainable?
Training beyond what your body can handle, particularly when you’re injured, is a fast track to burnout. Really grasp this all you athletes reading this, particularly you younger athletes – Your body is your most valuable asset, and overloading it with unsustainable practices will lead to long-term damage. Listen to your body. If you’re constantly exhausted or pushing through injuries, it’s time to reassess. Yes, push yourself, but if you’re not training in a way that allows your body to sustain peak performance, you’re running on borrowed time.
3. Assuming Your Weekly Training Hour Count Is Above Your Quota – Substitute A Session For Mental Training
If you’re logging more hours than you need to or your body can detect impending burnout, consider swapping a physical training session for a visualization or meditation practice. These are powerful tools that can give your body the recovery it needs while still enhancing your mental game.
Visualization is a highly underrated practice in my view, improving your focus and execution during actual competition. Meditation helps reset your mind, improves stress management, grows your self awareness and allows you to maintain mental clarity. Remember, rest isn’t about doing nothing; it’s about strategic recovery. Practices like these allow you to be productive while still giving your body the break it desperately needs.
Conclusion:
The main takeaway here is simple—don’t be stupid. Pushing through minor, nagging injuries or ignoring the warning signs of burnout will kill your career. Your body will start to associate pain with the sport you love, and that’s a dangerous road to go down, not only for your health, but your mental health also. Take care of your most important asset—your body—and don’t underestimate the power of recovery.
If this resonates with you, and you’re looking for ways to manage your training better, let’s talk here.
Max. High Performance Coach.
