Matthew Mace

5 Ways to Prevent Athlete Burnout in 2023

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Understand how to prevent athlete burnout to stay motivated and reduce your risk of injury.

One minute, you’re enjoying training more than ever, and the next, you can’t focus, you don’t want to head out for that training session, and you feel as if that short-lived motivation has been zapped out of your system. So, what happened?

You could be experiencing early signs of athlete burnout — often described as a prolonged experience of physical and emotional exhaustion [4]. Knowing how to recognise and prevent athlete burnout is key — the more you know, the easier it is to stop burnout in its tracks, stopping you from experiencing more severe symptoms and perhaps even an increased risk of picking up an injury.

In this blog post, we’ll provide you with 5 ways to prevent athlete burnout — helping you stay motivated and focused on your training. 

What causes athlete burnout?

Before we dive into how to prevent athlete burnout, we first need to understand what causes athlete burnout.

We’ll give you the CliffNotes version — but if you want to find out more about the causes and how to overcome burnout, you can listen to our podcast with Joe Fuggle, a former Elite GB athlete.

The research surrounding athlete burnout is somewhat conflicting. Some researchers say burnout is caused by the inability to effectively cope with psychosocial stress involved with training and competition [3]. 

On the other hand, others suggest athlete burnout is caused by a mix of factors, including entrapment (high investment, low alternative attractiveness), antecedents (school/work demands, a lack of recovery), and personality and coping factors (low social support, lack of coping skills [5].

Athlete burnout is more complex than it initially appears… but knowing how to prevent it can keep those feelings of decreased motivation and drive at bay.

How to prevent athlete burnout 

Okay, now that you know what it is, let’s discuss how to prevent athlete burnout — after all, that’s why you’re here…

  1. Maintain variety and keep it fun 
  2. Monitor your training load and know the burnout signs 
  3. Prioritise getting quality sleep 
  4. Introduce scheduled periods of rest
  5. Use Rewire to reduce stress and lessen your risk of burnout

1) Maintain Variety and Keep it Fun

Dr Ralph Richards, a former swim coach and sports scientist at the Australian Institute of Sport, mentioned the importance of providing variety in workouts to reduce mental fatigue [6]. This is also a great way to keep your workouts and training fun and interesting.

If you’re a runner, that could mean switching up a session to include some fartlek work (unstructured speed training). A cyclist could add short sweet spot efforts in their weekly long ride. And a swimmer could combine short and long repetitions for a little variety.

Ultimately, if you can keep things interesting, fun, and even slightly unpredictable, you’re more likely to enjoy training. 

So, don’t be afraid to switch things up from time to time — this is also a great reminder for coaches and an excellent tool for keeping youth athletes motivated.

2) Monitor your training load and know the burnout signs 

You wouldn’t run a marathon without former training — so avoid taking the same approach with your training.

Progressive overload is key. Don’t jump in the deep end before learning to swim in the shallow waters.

Gradually increase your training demands over time, allowing your body to adapt and recover without increasing your risk of injury and burnout. 

You should also monitor your training load — note down each session, including what the workout comprised of, how you felt, and any other relevant notes. It also helps to track your recovery to improve your awareness of how your body adapts and responds to increased training loads.

You should also familiarise yourself with the symptoms of overtraining and burnout — the sooner you recognise these, the easier it is to dial back your training, prioritising recovery and preventing a more serious risk of burnout and physical injury.

Symptoms of overtraining and burnout may include [8,5]:

  • A loss of appetite
  • Muscle soreness & muscle twitches
  • A decrease in motivation and focus during training
  • Frustration over a lack of results
  • Increased stress
  • Mood disturbances
  • A lack of control
  • You find yourself getting sick easier (e.g., colds, sniffles, and coughs)

3) Prioritise getting quality sleep

You likely already know the importance of a good night’s rest, especially if you exercise regularly or compete at a high level — sleep is essential to recovery. 

Increased training loads, whether that means increasing your weekly mileage, adding more intensity, or adding an extra weights session, increase your risk of fatigue, injury, and overtraining.

But more importantly, an increased training load combined with inadequate rest (including sleep) could serve as a risk factor and an indicator of over-reaching and overtraining syndrome [7]. 

And for those unaware, overtraining syndrome is often associated with athlete burnout.

Ensure you get plenty of quality sleep to lessen the risk of over-reaching (the point before overtraining and burnout). 

4) Introduce scheduled periods of rest

Professional athletes take breaks during their season and once their competitive season is over. 

For example, Formula One drivers have a summer break midseason and a longer break before the next season begins. Road cyclists take a few weeks off in the winter before the next year of competition begins. And football players have anywhere from 1 to 3 weeks off training each year.

For elite athletes, these scheduled periods of rest are not only a time to physically recover from any niggles, pains, or injuries, but it’s also a time to mentally recover and prepare for the next season.

Competing and training at the highest level is physically, emotionally, and mentally demanding.

Even if you’re not a professional athlete, introducing your own off-season into your training can help you recover. It’s a time to switch off, mentally recharge, and assess your goals going forward. Moreover, if you train for countless hours, then it’s time to spend doing other things you enjoy — whether visiting family and friends or just sitting on the sofa catching up on the latest Netflix thriller.

You can also use periodisation in your training — add 1 week of less intense training every 1 to 3 months to reduce your risk of burnout.  

5) Use Rewire to reduce stress and lessen your risk of burnout

The relationship between stress and burnout has been studied extensively — some research [1] suggests stress causes burnout, and other work [2] proposes the opposite: stress is a burnout symptom. 

Nevertheless, we all experience stress — whether you’re a professional athlete, you run marathons, you participate in ultra-endurance cycling events, or perhaps you enjoy a parkrun on the weekends.

But I’m sure we can all agree that reducing stress is not a bad thing…

You can start using the Rewire Fitness app today for free to help reduce stress, improve your mental fitness, and reduce your risk of burnout.

FAQs

What causes athlete burnout?

There are many possible causes, but minimising stress, prioritising rest, and keeping training fun are great ways to reduce the risk. 

How do athletes recover from burnout?

Rest is key to recovering from athlete burnout. Athletes often need time away from their sport to rejuvenate and recover.

How to prevent burnout?

Keep training fun, monitor your training load, prioritise quality sleep, use periodisation in your training, and use the Rewire app to prevent athlete burnout.

References:

ACSM_CMS. 2022. News Detail. [online] Available at: <https://www.acsm.org/news-detail/2021/08/09/the-american-college-of-sports-medicine-statement-on-mental-health-challenges-for-athletes#:~:text=Professional%20and%20elite%20athletes%20also,%2C%20depression%20and%2For%20anxiety> [Accessed 20 December 2022].

Coakley, J., 1992. Burnout among adolescent athletes: A personal failure or social problem?. Sociology of sport journal, 9(3), pp.271-285.

Eklund, R.C. and DeFreese, J.D., 2015. Athlete burnout: What we know, what we could know, and how we can find out more. International Journal of Applied Sports Sciences, 27(2), pp.63-75.

Gustafsson, H., 2007. Burnout in competitive and elite athletes (Doctoral dissertation, Örebro universitetsbibliotek). 

Gustafsson, H., Kenttä, G. and Hassmén, P., 2011. Athlete burnout: An integrated model and future research directions. International Review of Sport and Exercise Psychology, 4(1), pp.3-24.

https://memberdesq.sportstg.com/assets/console/customitem/attachments/burnout-rrichards.pdf 

Lastella, M., Vincent, G.E., Duffield, R., Roach, G.D., Halson, S.L., Heales, L.J. and Sargent, C., 2018. Can sleep be used as an indicator of overreaching and overtraining in athletes?. Frontiers in physiology, p.436.

Winsley, R. and Matos, N., 2011. Overtraining and elite young athletes. The elite young athlete, 56, pp.97-105.

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Matthew Mace

Brain Endurance Training for Athletes: What You Need to Know

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What is brain endurance training, and how can athletes benefit? 

Do you want to increase mental resilience, decrease mental fatigue, and benefit from quicker decision-making? If so, then brain endurance training could be the secret sauce to unlocking a new level of athletic performance.

Brain endurance training (BET) is a type of neuro-training that focuses on targeted training towards a specific area of the brain responsible for goal-driven behaviour, effort perception, and impulse control. Training the brain and temporarily increasing mental fatigue during exercise has been shown to increase physical endurance while reducing the rate of perceived exhaustion (RPE), as found in a 2015 study. 

By training the mind during exercise — stationary cycling, running and walking, for example — you can increase mental fatigue to improve mental resilience while reducing the perception of pain, fatigue, and exhaustion, to allow athletes to perform at higher intensities without getting tired as quickly.

This blog post will explain the concept of brain endurance training in more detail, rounding up current studies on BET and how it benefits athletes.

Does brain endurance training improve physical performance?

Mental fatigue is caused by prolonged periods of demanding cognitive activity. However, a build-up of mental fatigue negatively affects physical performance in humans, as mentioned by Marcora and colleagues. 

During exercise, especially intense competition, we build up increased mental fatigue. And the more tired we become, the more likely we are to make errors regarding decision-making. We’re also more likely to experience a decrease in other cognitive abilities and may encounter a performance decline.

To help showcase the impact BET has on athletes and non-athletes alike, we’ve gathered together three studies — continue reading below for a round-up of the science. 

BET training on professional-level football players 

One study investigated the effect of brain endurance training on professional-level football players. 24 players were assigned to either:

  1. The control group
  2. The brain endurance training group 

Both groups performed 20 supervised physical training sessions. After each session, the control group listened to 20 minutes of neutral music while the BET group performed 20 minutes of cognitive training. 

After 4 weeks of training, results showed improved reactive agility — with fewer fouls — in the BET group and significantly faster decision-making (RSA random test). The control group also showed a significant decrease in performance in the same test. Aside from these results, there were no other significant differences.

So, what does this study suggest? This research provides evidence that BET, combined with football training, is more effective than standard training in boosting cognitive and physical performance in professional football players.

BET training on healthy male adults 

An earlier study also looked at the effect of BET, although instead of analysing professional football players, the study population was healthy male adults. 35 male adults were allocated to one of two groups:

  1. The control group
  2. The brain endurance training group 

The two groups trained on a stationary cycle ergometer for 60 minutes at 65% VO2 Max 3 times a week, for a total of 12 weeks. During each session, the BET group performed a mentally fatiguing task on a computer, while the control group did nothing other than cycle.

Results found an increase in VO2 Max in both groups — which was to be expected — but also found a significant increase in time to exhaustion in the BET group. Similarly, RPE was significantly lower in the BET group compared to the control group.

The findings of this study support the previous study, suggesting that not only can elite athletes benefit from BET, but regular healthy male adults can, too. Brain endurance training can alleviate fatigue and reduce the perception of pain during endurance exercise. 

BET training on healthy undergraduate students 

And finally, we have another piece of research, this time from 2020, which explores the effect of concurrent brain endurance training on 15 females and 21 male healthy undergraduate students. 

Similar to the other two studies, participants were randomly assigned to one of two groups:

  1. The control group
  2. The brain endurance training group 

Tests took place over 8 weeks and consisted of 26 sessions. During each test, the BET group performed a 5-minute endurance task — participants were to generate as much force as possible by squeezing a handgrip dynamometer with their dominant hand once per second, cued by a metronome. The test was performed under 3 conditions:

  1. Following 600s of a 2-back working memory task
  2. While performing a 2-back task
  3. On its own (solo)

The 2-back test, also known as N-back, is a stimulus working memory test which requires participants to decide if the current stimulus matches the previous one presented several trials ago. The 3 tasks were separated by a 5-minute break. During this break, participants completed a self-reporting questionnaire. Baseline physiological measures were also recorded between tests. 

Results found a 32% task improvement in the BET group and evidence to suggest changes in prefrontal cortex oxygenation. The BET group also showed greater performance scores in post-testing cognitive tasks relative to control. Rhythmic handgrip performance also revealed better performance than physical training alone. 

The findings of this study are in line with the two previous studies, suggesting that BET training combined with physical training can reduce mental effort during physical activity, regardless of gender and athletic ability, as long as the participant is somewhat already healthy.    

Related: What is Neuro-Training?

Reduce mental fatigue and improve physical performance 

Brain endurance training has been proven to be effective in reducing mental fatigue and increasing mental resilience during exercise. Professional athletes, and the wider population alike, can benefit from this type of neuro-training. Adding brain endurance training during or after exercise will improve physical performance while reducing cognitive fatigue.

If you’re looking to add brain training to your exercise routine, consider the Rewire Neuro Performance Hardware — a pair of ergonomic buttons that allow you to perform brain training endurance while running, stationary cycling, walking, or weight lifting, for example. Neuro-training is also free on our mobile app — try this 3-minute session for beginners to get started, or check out our free web-based mental toughness challenge. 

Related: Overview of Rewire’s Neuro-Training System

References

Dallaway, N., Lucas, S.J. and Ring, C., 2021. Concurrent brain endurance training improves endurance exercise performance. Journal of Science and Medicine in Sport, 24(4), pp.405-411.

Kane, M.J., Conway, A.R., Miura, T.K. and Colflesh, G.J., 2007. Working memory, attention control, and the N-back task: a question of construct validity. Journal of Experimental psychology: learning, memory, and cognition, 33(3), p.615.

Marcora, S.M., Staiano, W. and Manning, V., 2009. Mental fatigue impairs physical performance in humans. Journal of applied physiology.

Staiano, W., Merlini, M., Gattoni, C. and Marcora, S., 2019, June. Impact of 4-week Brain Endurance Training (BET) on Cognitive and Physical Performance in Professional Football Players. In MEDICINE AND SCIENCE IN SPORTS AND EXERCISE (Vol. 51, No. 6, pp. 964-964). TWO COMMERCE SQ, 2001 MARKET ST, PHILADELPHIA, PA 19103 USA: LIPPINCOTT WILLIAMS & WILKINS.

Staiano, W., Merlini, M. and Marcora, S., 2015. A randomized controlled trial of brain endurance training (bet) to reduce fatigue during endurance exercise. In ACSM Annual Meeting.

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Matthew Mace

What Is The Purpose of Being Mentally Fit

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The purpose of mental fitness is to achieve a state of well-being, feeling calmer and more prepared to tackle a mix of life’s responsibilities and challenges. 

Being mentally fit does not mean achieving a high IQ test score or being able to read a book a day. Mental fitness is a lot more holistic — it’s less about one thing and instead a mix of components and exercises that create a healthy mind.

This blog post will explain more about the purpose of mental fitness — we’ll discuss what it means to be mentally fit, the benefits, a few exercises to get started, and more.

What does it mean to be mentally fit?

Physical fitness relates to how the body looks and functions. If you exercise regularly, you improve your health and reduce your risk of disease. If you lift weights, you’ll build bigger and stronger muscles. If you run or cycle long distances, you’ll better develop your cardiovascular system.

But what about mental fitness? While exercise improves physical fitness, it also improves mental fitness. When we exercise, our brain produces and releases endorphins — also known as “feel-good hormones.” It’s why you feel happy after exercise, and it’s likely one of the reasons you keep going back — whether you realise it or not.

The purpose of being mentally fit is similar to that of physical fitness — to improve the function of your brain and how you think, feel, and react to the world around you. And while that may seem somewhat far-fetched, it’s actually rather straightforward.

What are the benefits of mental fitness? 

As you likely already know, there are many benefits to focusing on mental fitness.

For example, benefits include:

  • Increased presence and focus
  • Improved sleep quality and quantity 
  • Increased resilience 
  • The ability to be more present
  • Build confidence
  • Improved cognitive function 
  • Build new skills 

Unsurprisingly, the benefits are centred around how we think, feel, and interact with various situations.

For more benefits, you can check out our mental fitness training guide for beginners.

Mental fitness training — a few exercises to get started

If you want to get bigger muscles, you go to the gym and lift weights. But if you want to train your mind, you need to adopt a different approach.

As previously mentioned, your mental fitness is made up of several components. For example, this could include how much sleep you get, how stressed you are, whether or not you exercise regularly, your immediate environment, and so forth. 

There are, of course, plenty of exercises you can do to get started:

  • Regular exercise
  • Practice mindfulness
  • Do mind games
  • Read
  • Increase awareness and reduce stress with journaling 

Regular exercise

Let’s start with a more obvious one: regular exercise.

The CDC states that adults need 150-minutes of exercise each week. Ideally, this should also include two days of muscle-strengthening activity. We recommend splitting the 150-minutes throughout the week — 30 minutes a day, five days a week, or something similar to best suit your schedule.

Exercise releases endorphins — these make you feel good, can elevate your mood, and improve your outlook on a certain situation or even life, in general.

Regular exercise should be a part of your mental fitness routine — it’s easy to do, it’s super rewarding, and you’ll feel great physically and mentally for doing it. 

Practice mindfulness

Mindfulness and meditation often go hand in hand, but you can do one without the other — meditation is not the only form of mindfulness.

Despite this, many people find that meditation helps them achieve a more calm state of mind and improves focus and concentration.

But you can exercise mindfulness in different ways — it could be a short walk, perhaps creating a list of things you’re grateful for, gardening, cooking, or performing another hobby that you find rewarding.

We’re all different — you may enjoy yoga or meditation, or you might find that noting down your thoughts and tracking your goals in a notebook works best for you. You can also try our Rewire mindset recovery sessions, or, if you prefer, our open recovery post-workout deep mind and body session. And if guided sessions are more your thing, click here to give one a go! 

Do mind games

There are loads of mind games that help reduce stress and improve cognitive performance and function. For example, it could be something as simple as a crossword puzzle, sudoku, or a game of chess.

Alongside traditional games, there are also reaction tests and other brain-stimulating tests and activities that increase cognitive function and focus. We recommend trying a mix of Rewire neuro-training sessions, designed to temporarily increase mental fatigue, and build long-term mental fitness. If you’re reading on mobile, click here to try a 3 minute neuro-training session.

Read

Regular reading keeps the mind healthy — it stimulates the mind, reduces stress, improves knowledge, and facilitates better focus and concentration. 

Also, reading may keep the brain active, potentially slowing the onset of dementia in Alzheimer’s disease by up to five years, as found in a 2021 study. 

Increase awareness and reduce stress with journaling 

Journaling can be as simple as writing down your thoughts for a few minutes each day. But writing down how you feel can increase awareness, contributing to better mental fitness and reduced stress.

It’s a basic practice, but many people find it useful to note their thoughts on paper, almost clearing their heads and sharing the responsibility. 

Mental fitness is a holistic practice 

Mental fitness is a lot more holistic than you might think. Improving your mental fitness is not as simple as going for a run, playing a game of chess, reading a book, or performing reaction tests.

Instead, it’s a mix of several activities — there is no finish line, and you must constantly perform these activities to ensure optimal mental fitness.

To get started with your mental fitness journey, we recommend using the Rewire daily readiness assessment. The short 90-second assessment looks at your unique needs day-to-day, recommending specific neuro-training and mindset-recovery protocols to set yourself up for success.  

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References:

Ciomag, V. and Zamfir, M.V., 2016. The Benefit of Physical Exercises of our Own Body and Health. Univers Strategic, (2), p.26.

Horowitz, S., 2010. Health benefits of meditation: What the newest research shows. Alternative and Complementary Therapies, 16(4), pp.223-228.

Wilson, R.S., Wang, T., Yu, L., Grodstein, F., Bennett, D.A. and Boyle, P.A., 2021. Cognitive activity and onset age of incident Alzheimer disease dementia. Neurology, 97(9), pp.e922-e929.

Winter-Hébert, L., 2019. 10 Benefits of Reading: Why You Should Read Every Day. lifehack. org, Retrieved, pp.22-4.