What 20 Years as a Sprint Coach Taught Me About Risk vs. Reward in Training
Have you ever felt like you haven’t done enough leading up to a big race or event? You’re in your taper week, and the urge to squeeze in one last hard session creeps in, making you question whether you’ve covered all the bases. Let me share a personal story that taught me a tough, yet valuable, lesson.
A Hard Lesson Learned
Years ago, as a 400m masters track athlete, I was gearing up for the World Indoor Championships in Kamloops, Canada. I was in great shape, having clocked some of my best times that season. With just one week to go, everything seemed to be on track. I had a few sessions left before flying out and wanted to make the most of them.
Because I was traveling from Australia to the U.S., I knew I’d lose a few training days during the journey. So, I decided to push through one more high-intensity speed session before leaving. The problem wasn’t just the session—it was racing against others during that session.
As I rounded the bend, I felt a sharp pull in my hamstring. At first, I ignored it, brushing it off as a minor tweak (something I’d dealt with before due to an ongoing lower back issue). But by the time I finished the run, it was clear I had done more damage than I realised. That night, the stiffness and soreness set in, and I started to worry.
The next day, I flew to Los Angeles, hoping for the best. My hamstring was tight but not excruciatingly painful. However, when I arrived at my friend’s house in LA and took a shower it hit home. The back of my leg had turned blue. The long flight had caused blood to pool in the injured area, and the bruising made it clear: I wasn’t going to be competing at the World Championships.
Risk vs. Reward: The Takeaway
That one extra session—a decision driven by fear of "not doing enough"—had cost me my chance to race. The truth is, in the final weeks leading up to an event, you won’t gain more speed, fitness, or strength. The risk of injury far outweighs any potential reward.
The priority should always be getting to the start line healthy. Overtraining or trying to extract the last bit of performance from your body often leads to injury or fatigue—especially for beginners and older athletes.
Smarter Training as You Age
As we get older, the risk vs. reward equation becomes even more important. My co-host on the Runfast HQ podcast, Chris, is a big advocate of this philosophy. He’s adapted his training program significantly over the years and rarely deals with injuries. If he ever feels the slightest sign of soreness, he backs off, rehabilitates, and only resumes training when he’s ready. This approach has been key to his consistency and performance.
For example, certain exercises like back squats and deadlifts are excellent for building strength but come with a high risk if you lack proper technique or preparation. For older athletes or those with limited experience, these moves can be replaced with safer alternatives that still deliver results without the same risk of injury. Always ask yourself: Will this exercise improve my performance, and is the risk worth it?
Train Smarter, Not Harder
The lesson is simple but powerful: Don’t let fear of “not doing enough” derail your progress. Prioritise consistency, smart training decisions, and injury prevention. The ultimate goal is to show up on race day ready to perform—not nursing an avoidable injury.
Remember, you don’t win medals in training—you win them on race day. Choose wisely.
Run - lift and get after it
Rod