Apr 1, 2025
Eddy
You’ve probably heard it before:
“Too many track sessions = injuries.”
🟢 That’s not just talk. It’s a fact.
Injury data consistently shows that track training phases often go hand-in-hand with overuse injuries. Think: shin splints, Achilles pain, IT band issues, gluteal tendinopathy, knee discomfort…
But is the track really the problem? Or is it simply exposing weaknesses that were already there?
Why Does Track Running Cause More Injuries?
1. Hard surface + repetition = high mechanical stress
Modern track surfaces (tartan, Mondo, etc.) are designed for speed — and they do their job well. But they’re also unforgiving. The ground reaction forces are stronger, with less natural shock absorption.
A 2015 study published in The American Journal of Sports Medicine confirmed that hard surfaces lead to significantly greater load on the lower leg, especially the tibia.
2. Intensity + volume overload
Track sessions aren’t your easy runs. They’re fast, intense, and often packed close together in the season.
Your body’s ability to recover — especially under work, stress, or lack of sleep — takes a hit. That’s where the overload happens.
3. Repeated curve running = asymmetrical stress
Constant left turns mean repeated torsion through the hips, knees, and ankles. Over time, this asymmetric loading pattern adds wear and tear, especially on the outer leg.
Everyone Talks About Prevention. But Are We Asking the Right Question?
We always hear the same advice:
Strengthen your muscles
Run on softer surfaces
Cross-train
Progress gradually
✅ It’s good advice.
But maybe we’re missing the core issue.
👉 If most track injuries happen to underprepared athletes… isn’t the real problem the lack of physical preparation, not the track itself?
The Real Problem: A Lack of Specific Strength & Tissue Readiness
Scientific consensus is crystal clear:
Tissues that are mechanically trained are more resilient.
A 2020 meta-analysis in Sports Medicine found that eccentric strength training (especially for calves, hamstrings, and glutes) led to 40–70% fewer injuries in runners.
Most injured athletes?
🔺 Young runners with low strength levels
🔺 Runners who jump into hard track workouts after a period of base mileage only
🔺 Athletes who ignore prep work (mobility, proprioception, functional strength)
🧠 The takeaway:
The track isn’t the issue — it’s the gap between the body’s current condition and the demands of the workout.
A Smarter Approach: The Track Has to Be Earned
Want to make the track your ally, not your enemy?
Here’s what the best coaches — and sports science — recommend:
Ramp up gradually. (No more than 10% per week in workload)
Target key muscle groups.
Calves: for impact absorption
Hamstrings: for late-phase support and deceleration
Glutes: for hip stability and stride control
Pre-load smartly. Teach the body to work under mild fatigue before going full intensity.
Mix your surfaces. Alternate grass, trail, and track to reduce cumulative stress.
Vary your direction. Occasionally reverse your intervals to avoid unilateral overuse.
Can You Go 100% Injury-Free?
🎯 With smart planning and targeted prep — yes, it’s possible.
Injuries aren’t inevitable. They’re often predictable — and preventable.
When:
Strength is in place
Soft tissues are conditioned
Training volume is logical
And progress is gradual
… the track becomes a tool for performance, not a risk factor.
Final Takeaway: The Track Doesn’t Hurt You. Poor Prep Does.
Let’s reframe the debate:
It’s not the track that causes injury — it’s poor readiness.
It’s not the speed that breaks you — it’s the gap between demands and durability.
It’s not the workout that’s dangerous — it’s how (and when) you introduce it.
💡 Simply put:
The track is not the villain. But it does expose any weakness you’ve ignored.
Eddy - Performances Academy
