You have dutifully checked off every run on your training schedule. You have gotten up early to log the miles or pushed out the door after long days at work. You have trudged along on the hottest days of the summer or completed interval sessions in the pouring rain. As the weeks to race day count down, running has gotten easier and you feel strong! You start your taper and feel excited for race day.
And then it happens—you are out on an easy run and feel an unfamiliar sensation. Maybe it’s a twinge in your knee or an ache in your hip or some discomfort in your foot. You finish the run, but this new pain makes you feel uneasy and your mind is spinning. Is all your hard work going to be for nothing? Now what?
First of all, don’t panic! It is very common for runners to feel new aches and pains as they start their taper. Sometimes this is related to the body catching up on tissue repair after weeks of hard training. Sometimes the reduction in mileage, accompanied by some race day anxiety, can cause the brain to perceive normal training sensations as an injury.
In both these cases, feeling a variety of aches and pains (vs pain only in a single location) is generally a good thing. If in doubt, it is ok to take an extra day or two off from running and substitute a walk or catch up on some sleep. Try using some of the extra time to foam roll areas that feel tight. Missing a run or two in your taper will not negatively affect your race. Resist the urge to “test” your body with another long run or extra speed session just to make sure everything is fine. Respect your planned taper and make sure you are eating and hydrating well.
But there are some occasions where an injury will pop up late in training. How do you know if your pain is something more serious? Here are some situations to consider:
If the pain is consistent in location and the intensity is not improving or getting worse
If you are changing how you run to accommodate the pain
If you are avoiding certain activities of daily life because of pain (example: avoiding stairs)
If pain is keeping you up at night or preventing getting good rest
If you are relying on pain medication in order to run
If you feel in your gut that running isn’t a good idea
If any of these are true for you, get checked out before the race by a health care provider familiar with runners and running injuries. This can include a sports medicine / orthopedic physician, a physical therapist, or a chiropractor. All of these professionals can provide customized advice and treatment for your injury and help you make the best decision for race day.
However in most situations, the “taper tantrums” are just temporary aches and pains and this will most likely be the case for you! Trust that the training you have already done will carry you across the finish line and have a great race!
If you want to learn more, these red flags for running are explored more in depth by Bruce Wilk, PT, OCS in his book, The Running Injury Recovery Program.
The information provided in this article is for educational purposes only and does not substitute for professional medical advice. Consult a medical professional or healthcare provider if you seek medical advice, diagnoses, or treatment specific to your individual situation.
This article originally appeared in the The Connection, TCM's weekly e-newsletter. Subscribe here.
Kristen Gerlach, PT, PhD, is a physical therapist who specializes in working with runners. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. Have a question for Kristen: [email protected] or website: instridemnpt.com.