Endurance training places repeated stress on the body. Normally the nervous system responds to this stress in a flexible way: activating during effort and returning to a calm state afterward. When that flexibility starts to narrow, runners often notice subtle signals first. This check-in is designed to help runners notice those signals earlier, so adjustments can be made before small stress signals turn into injuries, burnout, or overtraining.
Treat this check-in as a snapshot of your nervous system state, not a validated clinical instrument. What matters most is patterns over time. Repeating the assessment periodically (like weekly, or during heavy training blocks) can help you notice trends and adjust training and recovery before problems escalate.
How to use
Timeframe: the last 7 days (or last 3-4 days if you want it more “today-ish”).
Score each item 1-5 (right column)
1 = not at all / no impact
3 = moderate / noticeable
5 = a lot / strongly impacts training or life
Total your score at the end (min 23, max 115).
High scores can also reflect under-fueling, iron deficiency, illness, injury, acute stress, medication changes, etc. If something feels off physically, treat that seriously.
A) State and stress response in training (items 1-7)
| 1. Overwhelmed/“I can’t get on top of it.” | Normal runs, planning, and small tasks feel like too much. A simple workout feels mentally heavy. Looking at the training week stresses you out. Replying to messages, preparing gear, or organizing your day feels harder than usual. Even routine decisions—when to run, what to eat, how to plan the week—start to feel like a burden. | … |
| 2. Irritable/easily frustrated | Small things trigger frustration faster than usual. Pace isn’t right, the watch glitches, traffic interrupts a run, someone comments on your training, the weather changes your plan. You snap more easily, feel impatient, or react strongly to things that normally wouldn’t bother you. | … |
| 3. Sleep disruption | Difficulty falling asleep after evening runs or workouts. Waking up frequently during the night. Early waking with racing thoughts. Sleeping longer than usual but still feeling unrefreshed. Vivid or stress-related dreams around training, racing, or obligations. | … |
| 4. High alert/anxiety/body “on edge” | Hard to downshift after training. Feeling wired even when resting. Racing thoughts about training, pacing, upcoming races, or daily responsibilities. Tight breathing, restless legs, constant watch-checking, difficulty relaxing even during downtime. | … |
| 5. Disconnected/numb/ “not really here” | Runs feel mechanical or emotionally flat. You go through the motions but feel detached from effort or surroundings. Difficulty accessing motivation, enjoyment, or curiosity during runs. A sense that you’re moving but not really present. | … |
| 6. Connection feels hard (training and life relationships) | You feel more withdrawn or socially distant. Misreading tone in conversations. Feeling misunderstood by training partners, coach, family, or coworkers. Avoiding communication about training, fatigue, or stress. | … |
| 7. Training dread or avoidance | Runs that normally feel manageable suddenly feel mentally heavy. You procrastinate or postpone workouts. You shorten runs, skip sessions, or find yourself hoping a workout gets cancelled. Even thinking about running creates tension. | … |
B) Sensory load that raises your stress (items 8-15)
| 8. Sound sensitivity | Loud gyms, music, traffic, barking dogs, crowded races, or busy trails feel overwhelming. Noise makes it harder to focus or stay calm. Sounds that normally feel tolerable suddenly feel irritating or exhausting. | … |
| 9. Smell sensitivity | Perfume, food smells, smoke, cleaning products, or fuel smells trigger nausea, agitation, headaches, or an urge to leave the environment. | … |
| 10. Temperature sensitivity (hot/cold swings) | Heat or cold affects you more strongly than usual. Running in warm conditions feels overwhelming quickly. Cold exposure makes your body tense or uncomfortable. Temperature swings cause irritability, stress, or fatigue. | … |
| 11. Taste, food texture sensitivity/eating feels hard | Eating feels harder than usual. Foods that normally work for fueling suddenly feel unappealing or difficult to tolerate. Gels, drinks, or recovery foods feel unpleasant in taste or texture. | … |
| 12. Skin sensitivity (lotions, sunscreen, sweat) | Sweat, sunscreen, salt, or lotions feel irritating or uncomfortable on the skin. Feeling sticky or coated creates agitation or an urge to wash or change clothes quickly. | … |
| 13. Light sensitivity | Bright sunlight, fluorescent lights, or screens feel overwhelming. You may experience headaches, eye strain, agitation, or fatigue from visual stimulation. | … |
| 14. Touching “messy” textures | Mud, dirt, gels, sticky tape residue, chalk, or other textures trigger discomfort, irritation, or disgust more than usual. | … |
| 15. Clothing/gear sensitivity | Seams, waistbands, socks, hydration packs, sports bras, tags, or chafing feel unusually irritating. Small gear discomfort becomes hard to ignore during runs. | … |
C) Body signs of chronic activation (items 16-24)
| 16. Neck and shoulder tightness | A persistent “stress in the traps” feeling. Shoulders feel elevated or tense. Tightness increases during stressful situations, desk work, or even easy runs. | … |
| 17. Back pain or persistent back tightness | Lower or mid-back tension that appears with stress, fatigue, or long runs. Pain may fluctuate without a clear mechanical cause. | … |
| 18. Headaches | Recurring tension headaches or pressure around the temples or forehead. Headaches may appear during stressful days, after long runs, or with poor sleep. | … |
| 19. Jaw tension / teeth clenching | Clenching during work, driving, running, or sleeping. Jaw tightness or soreness in the morning. | … |
| 20. Ongoing pain that feels “stuck” | Aches that linger longer than expected. Pain that doesn’t match the training load or recovery timeline. | … |
| 21. Skin flare-ups | Rashes, eczema, acne, itching, or hives appearing during stressful periods or heavy training blocks. | … |
| 22. Gut disruption (GI distress) | Stomach cramps, reflux, bloating, nausea, or unpredictable bathroom urgency. Symptoms may appear during runs, before races, or during stressful periods. | … |
| 23. Breathing tension | Shallow breathing, difficulty taking full breaths, feeling like breathing is tight or restricted even during easy effort. | … |
| 24. Unusual fatigue | Feeling drained despite easy runs or rest days. Recovery feels slower than usual. Energy levels fluctuate unpredictably. | … |
| Total Score | Nervous System State | What it usually means | Training response |
|---|---|---|---|
| 23–37 | Flexible / Mild dysregulation | Your nervous system appears relatively flexible and able to shift between activation (training) and recovery states. You may still experience occasional signs such as mild sleep disruption, irritability, or physical tension, but these tend to resolve without lingering effects. Training generally feels manageable and recovery occurs within a normal timeframe. | Continue training as planned while protecting your recovery baseline. Prioritize sleep consistency, clear easy days, and add small regulation practices such as a short walks, brief breath resets after runs, or reducing stimulation before bed. |
| 38–74 | Strained / Moderate dysregulation | Your nervous system may be spending more time in heightened activation (wired, anxious) or shutdown states (fatigue, heaviness, low motivation). Recovery from training may feel slower, and symptoms like sleep disruption, irritability, sensory overload, or persistent physical tension may appear more frequently. | Consider a temporary “deload” for ~7-14 days. Maintain running frequency if possible, but reduce volume by ~20-40%. Keep intensity minimal (like short strides vs. demanding workouts). Focus on recovery inputs such as regular daylight exposure, consistent sleep timing, adequate fueling and hydration, and short daily down-regulation practices. |
| 75–115 | Stuck / Significant dysregulation | Your nervous system is likely struggling to return to a stable baseline of recovery. Symptoms may be persistent and affect sleep, mood, physical comfort, and training capacity. Running may feel unusually difficult, overwhelming, or emotionally draining. | Training implication: Treat this as a signal to reduce load and focus on recovery rather than pushing through. Replace demanding sessions with easy movement or rest while prioritizing sleep, nutrition, and supportive routines. If symptoms persist or significantly affect daily life, it can be helpful to seek support from a coach, clinician, or trusted person. |
Your nervous system is constantly giving you signals. The skill is learning to listen before those signals become problems. What did your body reveal to you this week?
If a few items scored higher than expected, choose one small change this week that supports recovery, then notice what shifts. If you try this check-in, feel free to share what you notice, these patterns are often easier to understand when we talk about them together.
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