Top 5 Evidence-Based Injury Prevention Tips For In-Season Endurance Athletes
In-season training is all about finding the right balance between training load and recovery.
Learn about practical strategies to help runners stay healthy, strong, and ready to compete throughout the season:
Warm up with purpose: 10-15 minutes of dynamic, sport-specific movement before practices or races.
Build strength: 10-15 minutes of strength, balance/proprioception, and soft landing exercises 2-3 times per week.
Manage mileage: Increase mileage gradually (10–20% per week) while continuing to work on running mechanics.
Recover well: Prioritize sleep, hydration, nutrition, and 1-2 days of rest each week.
Listen to your body: Address pain or unusual fatigue early with a physical therapy evaluation to help prevent setbacks.
BIG PICTURE: What’s in your cup?
One of the key concepts shared was the tissue tolerance cup, a way to visualize how much stress and tolerance the body can handle.
Training is only one part of the equation. Sleep, recovery, life stress, and other demands all contribute to the body’s total load.
Training + load fills the cup.
Recovery empties it.
Strength makes the cup bigger.
Too much load = overflow → increased injury risk.
The goal? Build a bigger cup and manage what you pour into it.
SPORTS PHYSICAL THERAPY + MASSAGE Our Doctors of Physical Therapy and Licensed Massage Therapist provide individualized, sport-specific care to prevent injury, support recovery, and improve performance. Connect with our team to discuss your goals!
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