When good intentions go wrong: Avoiding the mistakes that cause injury

Training error is a phrase I dread, filled disappointment where there had been goals, motivation, and a plan.

We usually hear it in the context of overuse injuries: injuries that develop over time as a result of how much, and how, we train. Often, with hindsight, it comes down to doing too much, too soon, or too rigidly.

I’ve identified a few areas where I think I’ve gone wrong. Writing them down is my way of learning from them, and hopefully helping others avoid the same mistakes.

1. Following a training plan too rigidly

A training plan can be incredibly motivating. Algorithm driven ones even more so: they deliver structured, progressive workouts straight to your watch, adapting based on your performance. But there’s a problem.

Tim Harford, writing in FT Magazine (17 Jan, “The marathon, the algorithm and me”), describes carefully navigating an icy run—only to be told afterwards by his watch/training plan that he hadn’t run fast enough.

That’s the problem.

An algorithm doesn’t understand:

• Ice

• Illness

• Stress

• Poor sleep

• Or your individual limits

Harford warns how this “relentless” approach can push runners into counterproductive overtraining—and even strip the joy from running.

There are other issues too:

• Apps like Garmin and Strava reward streaks, even though rest days are essential

• Recovery needs increase with age—but many plans don’t account for it

• Female physiology (e.g. menstrual cycles) is often ignored

My view is the best way to use any training plan is to overlay its workouts with some sense checks of your own, and be prepared to use it as a guide informing your training rather than a recipe that requires exact following.

Have the following questions to hand before every session::

• Do I have any deep fatigue, niggles, injuries or illness which mean I should reduce the workout that has been set in length or intensity or to skip it altogether? 

• Do the conditions today ie heat, cold, wind, rain, darkness mean that the prescribed  length of run or pace is not sensible or realistic, if so what adjustment will I make?

• Has my non-running life been particularly tiring or stressful, or have I been struggling to sleep meaning that my energy levels are low and I should prioritise recovery over activity?

• Is the increase in total volume that is being required of me no more than about 10% week to week, and the same for the length of the long run? 10% is a good rule of thumb for what most people can tolerate.

• Do I believe that missing a run, or a few runs, will not derail my training plan and could be what keeps it on track?

2. Doing too much strength training, too soon

We all know strength training is important:

• It combats muscle loss

• Supports bone density

• Reduces injury risk

• Improves long-term health

But starting it? That’s where things often go wrong. New movements, with added load and high motivation are a perfect storm for injury.

It may not always be labelled an “overuse injury,” but it’s still a training error: doing something meant to help you… in a way that harms you.

My thoughts on how to start strength training safely

• Check your ego at the door — this is a long-term journey

• Go lighter than you think you should

• Don’t copy others in classes — their level isn’t yours

• Speak up about injuries (ideally before the session starts)

• Learn movements unweighted first

• Progress slowly — form matters more than load

• Understand that cardio fitness is not the same as strength

Most importantly:

Define your goal. Training for durability and long-term health looks very different from training for maximal strength or aesthetics.

Also, remember:

• Mobility matters just as much as strength

• Poor movement patterns (due to tight hips/ankles) lead to injury

• Build in stretching, yoga, or mobility work every week

3. Small mistakes that add up

New shoes, long runs

New trainers need a gradual introduction.

Start with:

• Short, easy runs

• Alternate with old shoes

• Build up slowly

Having 2–3 pairs in rotation can reduce injury risk—but retire worn-out pairs.

Strava comparison trap

It’s easy to get swept up in what others are doing. Use comparison to learn, not to:

• Compete unnecessarily

• Copy blindly

• Feel inadequate

Your training should reflect your body, your life and your goals.

4. Finally

Most overtraining isn’t lack of discipline. It’s usually the opposite,

too much discipline applied in the wrong way.

Train with awareness of how you are feeling, a long term mindset and the goal of staying healthy enough to keep doing the activities you enjoy.