The Training Peak Injury Syndrome and How to Avoid It

It happens in one of two basic ways. Either you are pushing extra hard because the race date is looming over you like some weird hybrid of threat and goal; or you are feeling in such good shape that you get carried away with a feeling of invincibility after attaining new levels of fitness. And you are not alone. The tendency to suffer a training peak injury is common. However, just knowing about this syndrome can help you avoid it.

A flexible training plan aiming toward an event is the first line of defense. (Here is how we adjusted my marathon training about half way into it.) Knowing you have a plan, that it is well thought out, and that it is probably the most you can do within an injury free zone, can reign in risky enthusiasm. It can free you up to just enjoy the days when training is on the easy side, while being encouraged when it is a bit hard. Since we tend to make our plans optimistically, flexible usually means leaving a buffer for unexpected complications in the schedule or need for extra rest. It rarely means flexible to try harder.

The plan should keep you on a moderate, gradual increase of effort. Then, it should give plenty of time for a taper (which will vary some with the length of the event) and rest period before the race. With this gentle approach, you will be much less likely to have trouble with injury. Still, if you do feel a body part tell you it is under unhealthy stress, you need to know to stop sooner rather than later. Training time is NOT the time to push through potentially harmful pain or injury. While you might consider it during a race (which is not necessary but more likely) training time should be a time to only subject your body to the kind of stress that builds it up.

This is not to say that all pain is potentially harmful. There are many times in training when it is a matter of form or attitude, rather than real injury, causing discomfort. Experience will help you learn the difference. Moderate increase in effort will help you learn this without doing yourself significant harm. I wrote this about experimenting with running through pain a while back and I still operate according to these ideas.

A major flaw in most training approaches is the lack of building up a fitness base before attempting race or event training. While having a goal can be helpful, there is considerably more risk when the goal is too intense. If you haven’t been running at all or more than short distances, give yourself many, many months to train for a marathon. In fact, train for shorter races first. Use them as incremental goals. Keep the increase in running fun and at levels that don’t make you dread workouts! If you haven’t done a triathlon, try a short one first, no more than a sprint distance. This is not wimpy, this is wise. And usually more enjoyable. Sure, the new distances will always be a challenge, but if you are adding them gradually, they won’t be nearly as overwhelming, you will be more likely to stick with it, and you will be less likely to injure yourself!

I began working on my aerobic base differently almost a year ago. This is what I wrote as explanation for making this change in my approach. I plan on writing more about what I’ve learned while doing it soon. For now, I will just say that I am very happy with this way of training and am making progress in a variety of ways. I think, in particular, this way of doing things has helped me avoid injury while dealing with my mom’s recent cancer diagnosis, while still being able to use the running as a safe stress relief of sorts.

I have just under 5 weeks until my first marathon attempt. I have recently run that full distance, and although it was challenging, I now know I can do it. I should have a chance to run that far once more before the “race.” Then, the race will simply be a matter of official record. And a t-shirt. Who knows what I’ll be up to after that!