With Coach Kelvin, offering Online Running Coaching for We Run and the We Run Virtual Running Club, and 1:1 Running Coach for Leeds and surrounding areas
Why Some Runners Who Get Injured Actually Perform Better
Hi folks, it’s Kelvin here. We Run Coach for Leeds and surrounding areas, as well as offering online coaching.
In this little video, I’m going to cover a concept that might seem a bit counterintuitive: runners who get injured or pick up minor niggles often perform better in the long term than those who don’t.
The Misunderstood Role of Injury in Progress
When new runners come to me and I’m looking at their goals, it’s not uncommon for people to say, “One of my goals is not to get injured.” That makes a lot of sense.
But I like to delve a little deeper and ask, “Why don’t you want to get injured?” They usually give me a bit of a strange look and say, “Because if I have to take time off – maybe a week or more – do some rehab, and then build back up, I’ll lose fitness.”
Fair enough. But then we need to consider the alternatives.
Conservative Training vs. Progressive Risk
If we want to train and guarantee no injuries, everything has to be super easy. We’d need to be really conservative on workouts and keep training loads very low. The problem is, that runner isn’t going to progress their fitness very effectively.
So what’s the other option?
Finding the Right Risk-to-Reward Balance
We have conversations with runners about how much risk they’re comfortable taking. Some want to push harder than others. But ideally, we find a training trajectory that drives fitness forward.
If we bump into a minor issue – say, a grade one calf tear – and ease back for a week, do some flat running, work with a physio, and build capacity around the area, we actually gain something valuable: information.
We learn what kind of load caused the issue, how the runner responds to strength work, and where their weak points might be. We get a physio involved, and over time, they almost become a strength and conditioning coach.
Learning and Adapting from Setbacks
With this approach, we build capacity in areas that were previously vulnerable. Yes, we might lose a bit of fitness in the short term, but we come back smarter and stronger.
If you look at how elite athletes train, it’s incredibly rare for them to never get injured. The top-level runners we all admire absolutely do experience setbacks.
A Smarter Philosophy on Training Load
A fascinating coach – possibly Aleksander Bu – once said it’s better to push a runner until you find their capacity. Then, use what you’ve learned to move forward more effectively.
That runner will make more progress than someone who sticks to an overly cautious, conservative plan.
Reframing Injury as a Growth Opportunity
To be clear, we’re not saying “go nuts” or that it’s good to get injured. What we are saying is that injury doesn’t have to be a negative. It can be an important learning moment.
If a runner hits a point where they need to manage an injury or niggle, it often signals progress – not failure.
Final Thoughts
I hope that makes sense. If you’ve got any questions, feel free to pop them in the comments below.
And for now, happy running!
