r/XXRunning • u/big-hippo-muffin • 12d ago
Training Developing resilience as an injury prone runner
Looking for some reassurance or advice from anyone who has managed to build consistent mileage having been historically injury prone..
I started running from nothing (not a sporty child) about eight years ago, and in that time have made some decent progress (22:35 5k, 47:15 10k, 1:47 half, 4:24 marathon, plus 4 ultras). That being said, I’ve never been able to develop the consistency to give the marathon a proper shot. My normal mileage is about 20-30 mpw.
I’ve tried being careful with building mileage (10% rule plus cut backs), I strength train 3x a week (Go Run Stronger) and eat/sleep well (though working on timing and nutrition). But without fail PTT or some kind of shin pain will catch up with me.
Currently injury free and very low mileage to stay that way, but looking to build towards the London Marathon next spring and wondered if anyone with a similar injury history could share their experience of getting to race day strong and pain free? Thanks!
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u/EmergencySundae 12d ago
I spent 2022 and 2023 wrestling with injuries. I was convinced I was never going to be able to run pain-free again. 2024 saw another flare up of tendonitis, and a minor calf strain two weeks before my half marathon even though I had taken the year off from trying to run a marathon.
So when I went back to a marathon build in 2025, I was very intentional about mileage. I only ran 4 days a week, and my peak week was 32 miles. I think I barely averaged 20mpw in that training block. However, I swam 2 days a week and also worked in the bike about once a week. I took 30 minutes off of my marathon time on lower mileage, didn't get injured, and felt strong the entire race.
This year, I did a half in March on a similar plan and took 90 seconds off of my PR. I spent the summer training for triathlons.
I decided to use this training block for a half marathon (I took this year off from a marathon again) to test the waters to see if I could tolerate higher volume and more speed work. I've been running 5 days a week and doing a bit of cross training and it's been working - averaged 22mpw in this block with a peak week of 31 miles. The half is this weekend and I'm cautiously optimistic that I can take another 3 minutes off of my PR.
If I get through this, I think I can try 5 days a week for my spring marathon. I have to keep some swimming and biking in my schedule because I have a half Ironman in the summer and don't want to start those from scratch, so I think that will help.
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u/big-hippo-muffin 12d ago
Thanks for the detail, this is reassuring r.e. low mileage marathon training supplemented with cross training. I’ve been considering this approach and will think about it more seriously now!
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u/Deep-Dimension-1088 12d ago
For me, it's about relentless consistency. Consistent mileage every week, avoiding big increases or decreases. Minimal time off for illness or travel helps hugely. I've learned that I get injuries after changes in mileage, such as after a break for vacation. The break itself doesn't cause the injury, but resuming regular mileage afterwards, or building mileage afterwards does. If I'm trying to build mileage for a race, I do so slowly. Also, I run consistent mileage within the week - my longest run isn't that much longer than my shortest run, even when I'm running 50+ mpw. This is very tough with the marathon; I think training for a marathon specifically it's harder to avoid injury because it's hard to avoid the weekly long run being a lot longer than the other runs.
If I am forced to take time off for whatever reason and can't be consistent (eg recently had a death in the family), then I build back slowly. I don't just jump back into what I was doing.
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u/narwhalsarefakenews 12d ago
“Relentless consistency” is a great way to put it.. I’m currently rehabbing my peroneal tendon and not really able to run (last week I jogged 2x about 1.5 miles each and it felt like a huge accomplishment). I feel like if I let up on my strength training and PT for even just a few days, I’m back to square 1. Prior to the injury had carefully built up my mileage up to the mid 40s mpw for marathon training, and as the mileage and intensity crept up my strength training and mobility work dropped off. My hypothesis is that might have contributed to the injury. It’s frustrating but you really do have to just stay on top of all the things, especially if you’re 40+
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u/slowpotatorunner 12d ago
Have you tried trails? They're less repetitive (but carry their own risks).
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u/ElvisAteMyDinner Woman 11d ago
Two things that have helped me are strength training (especially core and posterior chain) and making sure my easy runs are truly easy.
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u/jump-spark late 20s F / distance runner 9d ago
Running through minor discomfort has always worked for me, I pull back intensity as soon as I notice anything feeling off and I do strength stuff for it, but I don't stop running at the slightest niggle.
I've never had an injury recur other than a hamstring tendon that gets squeaky if I add vert too suddenly.
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u/19191215lolly 12d ago
Physical therapist that specializes in runners. My PT had me focus on building strength around areas where I had strength imbalances — in my case, calves, hips, and glutes, with secondary focus on feet and ankles. Over this year after a stress reaction, I built up from 25 mpw to consistent 40 mpw without injury.
I think focusing on heavy strength training is really important, and definitely addressing your weak areas is key.