So You Want to Prevent Training Burnout
Burnout doesn’t always show up with warning sirens, it’s often quiet, creeping, and disguised as "just being tired." In this post, we explore what training burnout really looks like, how to catch it early, and most importantly, how to recover and stay in the game. From deloads to down-regulation, nutrition to motivation, we’re diving into the strategies our coaches use to help clients prevent burnout and bring joy back into movement. Because you’re a human first—and training should make your life better, not burn it to the ground.
BLACK IRON RADIO EP. 268: So You Want to Prevent Training Burnout
Training burnout doesn’t just happen to elite and pro athletes. It hits hobbyists, high performers, and weekend warriors, too. In this episode, Krissy, Morgan, and Jess break down what training burnout looks like, how to spot it, how to prevent it, and how to know when it’s physical fatigue vs. straight-up mental exhaustion. They dig into why deloads aren’t optional, how to scale your training when life gets heavy, and why feeling joy in your sport is non-negotiable. If you’ve been wondering whether you’re just tired or actually burnt out, this episode’s for you.
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Let’s talk about the thing nobody wants to admit is happening until it hits them like a freight train: training burnout. Whether you’re a competitive athlete or just a driven hobbyist who loves the grind, burnout can sneak up and wreck your performance, your mindset, and your motivation if you're not paying attention.
What Even Is Burnout?
Burnout isn’t just about being tired. There’s physical burnout, where you’re dragging through workouts, feeling run down, losing your appetite, sleep’s a mess, and nothing feels snappy. Then there’s mental burnout, which can be a bit sneakier. You start dreading training, feel disconnected from your why, and the joy you used to feel? Gone. You might even delay leaving the house for your workout, hoping motivation magically shows up. Spoiler alert: it won’t.
Preventing Burnout: It’s Not Just Deloads (But Also… It’s Deloads)
If your coach isn’t programming regular deloads? Red flag. Everyone needs them. Even the most disciplined athletes shouldn’t have to ask for rest. A well-designed program includes them—whether every 4, 6, or 8 weeks, your body and brain need a pause to come back stronger.
And for the class-goers in CrossFit boxes or F45? Your gym might not program deloads, so you’ve got to self-regulate. Maybe that means walking through the WOD instead of racing it. Maybe it’s skipping that heavy back squat triple and cruising at RPE 6. Or maybe it’s skipping the gym entirely and doing yoga or walking your dog instead. Recovery is not weakness, it’s the insurance policy for your progress.
Recovery Basics (Stop Gaslighting Yourself)
True recovery doesn’t mean “I just did an hour-long ‘easy’ run instead of intervals.” It means real rest. Laying down. Sleeping 7–9 hours. Managing stress. Fueling like an athlete. If your nutrition is trash and you’re living off five hours of sleep and four shots of espresso, don’t be shocked when your training hits a wall.
If you’re on the brink of burnout, coaches at Black Iron look at:
Fuel first – usually more carbs, because most people are under-eating.
Bedtime boundaries – turn the lights down and the screens off.
Down-regulation – walking, mobility, slow mono-structural cooldowns to pull your nervous system out of overdrive.
Bodywork – massage, acupuncture, or even just taking a damn Epsom salt bath.
Bringing Joy Back to Training
When your mental burnout is creeping in, it’s time to strip things down. What originally brought you joy in your sport? Go back to that. Leave your Garmin at home. Run somewhere new. Do something playful. Remind yourself that movement used to be fun before it was data.
And sometimes you need space. Permission to not think about the gym at all for a few days. Separation can be the reset you didn’t know you needed.
The Stress Bucket Is Real
Life stress counts just as much as training stress. That fight with your partner? That deadline at work? That existential crisis about the state of the world? All of it fills your bucket. And when it overflows, your training suffers. Period.
There’s a difference between using training as therapy and using it to punish yourself. You can still move without crushing intensity. Sometimes a run is just a run. Sometimes your output needs to be dialed back because you’re not in a place to push. And that’s okay.
You Are a Human First
At the end of the day, you’re not just an athlete. You’re a whole-ass human being with emotions, a past, a future, and a finite amount of time on this planet. If your training isn't adding something to your life, it might be time to shift your focus, even if just for a little while.
If you’re struggling with more than just fatigue, we recommend checking out resources like:
The Hidden Opponent – A nonprofit by and for athletes to support mental health.
Athletes for Hope – Founded by Olympians, they focus on whole-athlete well-being and advocacy.
The NCAA Mental Health Handbook – Not just for student athletes, there’s something there for coaches and support staff too.
Burnout isn’t a badge of honor. It’s your body waving a white flag. Listen to it.
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If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
📲 Listen & Subscribe: Apple Podcasts | Spotify
