Signs of Over-Training the Legs
If you regularly exercise, you need to be careful not to overdo it. If you exercise too much, you will not receive the benefits and indeed may set yourself backwards. This is because too much exercise will cause your muscles to break down without giving them time to rebuild back to a higher level of strength than they were before. So, if you are training your legs a lot, you need to look for signs of overtraining in order to avoid this workout mishap.
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Recovery Time
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If you are overtraining your legs, your recovery time is going to be compromised. So, if your performance starts to fade after a run, walk or weight training session, you may be overtraining. For example, if you usually squat 100 lbs. on Monday, then 120 lbs. on Wednesday, but find yourself unable to do so after adding a change (like a Tuesday run) to your workout regimen, then you may be overtraining. This is because your legs are not recovering at the rate that they need to be in order to encourage muscle growth.
Heavy Legs
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When you have heavy legs, your legs still weigh the same amount. However, they will feel heavier -- it will take more effort to walk up stairs, to the mailbox or to your car. This is normal immediately after a workout, but if it persists for 48 hours or more you are probably overtraining -- you pushed your leg muscles so hard that it is going to take a long time for them to recover.
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Heart Rate
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Check your resting heart rate when you get up in the morning. If it is elevated, as if you were going for a brisk walk or a light jog, then you are probably overtraining your legs. Training should reduce your resting heart rate by strengthening your heart muscles; if the opposite is happening, then you are overdoing it.
Perceived Exertion
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When you are in good shape, a run shouldn't be particularly hard. You should be sweating, and your heart rate should be elevated, but you shouldn't feel like you are going to die. If you feel awful during and immediately after your run, with an upset stomach and extreme muscle soreness, then you are overtraining your legs. Pushing yourself is important, but if you feel miserable then your body is telling you to lighten up for a little while so it can recover.
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References
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