Injured Weeks Before Your Marathon? 5 Steps to Save Your Race!
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It’s every runner’s nightmare. You’ve put in months of hard work, sacrificed weekend sleep-ins for long runs, built up your endurance, and suddenly, an injury threatens to derail everything. With just weeks to go before race day, you’re faced with a tough decision: push through or pull back.
As someone who has dealt with injuries (hello, knee surgery recovery!), I know how frustrating and emotionally draining this can be. But before you panic or make any rash decisions, take a deep breath and consider these steps:
1. Is It Soreness or an Injury? Recognize the Signs
Not all pain means you’re injured. Some aches and discomfort are a normal part of peak marathon training, while others signal a serious issue. Here’s how to tell the difference:
✅ Normal Training Soreness:
- Feels like muscle tightness or fatigue, usually in both legs (quads, calves, glutes).
- Tends to be dull and improves with movement.
- Peaks 24-48 hours after a hard workout and fades within a few days.
- Eases with stretching, foam rolling, and active recovery.
🚨 Injury Pain:
- Feels sharp, stabbing, or localized to one area (e.g., knee, shin, foot).
- Worsens during activity instead of getting better.
- Lingers for days or weeks and doesn’t improve with rest.
- Accompanied by swelling, bruising, or a change in gait.
If you’re unsure, treat it as an injury until proven otherwise. Pushing through real pain can turn a minor issue into a full-blown setback. See a sports doctor or physical therapist to get a clear diagnosis before making any decisions.
2. Modify, Don’t Quit (Yet!)
If your injury is mild to moderate, you may still be able to train with modifications. Cross-training, like cycling, swimming, or pool running, can help maintain your endurance while reducing impact on your injury. Strength training and mobility work may also help with recovery.
3. Listen to Your Body, Not Your Ego
I get it, missing runs feels like a huge loss after all the work you’ve put in. But pushing through pain could sideline you even longer. If every step hurts, rest might be the best training strategy right now. A few days off won’t erase your months of preparation!
4. Adjust Your Race-Day Expectations
If you’re still planning to toe the start line, be honest with yourself about what’s realistic. Maybe that PR isn’t happening this time, but crossing the finish line is still a huge accomplishment. Consider switching to a run-walk strategy or simply focusing on finishing strong, not fast.
5. Reframe the Setback as a Learning Experience
Injuries teach us patience, resilience, and how to listen to our bodies, skills that will make you a smarter, stronger runner in the long run. Whether you race or not, this journey is about more than one event. You are still a runner, even if this race doesn’t go as planned.
Final Thoughts
Injuries suck. There’s no way around it. But how you handle this challenge will shape your mindset for the rest of your running journey. If you’re in this position right now, know that you are not alone. I’ve been there, and I know how hard it is.
If you need encouragement or advice, DM me a @carlethkeys, I’d love to hear from you! And if you're looking for ways to bounce back stronger, stay tuned for The Comeback Runner’s Blueprint, a guide I’m working on to help runners navigate setbacks like this.
Keep running smart 🫡
-Carleth
