How to Train Smarter, Not Harder This Fall

When preparing for a race or competition, it’s tempting to think that pushing harder, running longer, or lifting heavier is the only way to improve. But the truth is, peak performance doesn’t come from doing more—it comes from doing the right things, consistently, and strategically.

At Pursuit Physical Therapy, we often remind patients that injuries don’t usually happen by accident—they often result from doing too much, too fast, too soon, or for too long. Training smarter allows you to maximize results while minimizing the risk of injury and burnout, keeping you strong, healthy, and ready for race day. 

Respect the Principle of “Too Much, Too Soon”

One of the most common training mistakes is ramping up too quickly. Whether it’s mileage, intensity, or time spent in the gym, your body needs gradual progression to adapt safely. If you are preparing for a race or competition, make sure you are following a program that works for you. 

• Following the 10% rule for running can be a good place to start. This is a guideline that suggests increasing weekly running mileage by 10% from the previous week to make safe progression without overuse.

If preparing for the Dallas Marathon or other fall and winter marathons, this free program from Onward Physical Therapy has a great combination of heart rate specific training and strength training.

• Periodize your training with a balance of hard and light weeks. Many athletes follow a 3:1 pattern—three weeks of gradually building load, followed by one lighter week. This approach keeps progress moving forward while reducing the risk of injury and burnout.

Cross-Training

Use different forms of exercise throughout training programs—like cycling, swimming, rowing, strength training, or even hiking—to improve your overall fitness while giving your primary training muscles and joints a break. For runners, that might look like adding a bike ride, pool workout, or high intensity interval training HIIT to build cardiovascular endurance without the repetitive pounding of running. For lifters or sport athletes, it might mean adding mobility work, yoga, or cardio to balance strength with recovery.

Choose activities that:

• Complement your sport (e.g., swimming to boost lung capacity for runners).

• Reduce repetitive stress on the tissues most used in your main training.

• Address weak links (e.g., strength training to reduce stress on joints for runners or ankle mobility to help with squatting). 

Listen to What Your Body Needs

Your body sends signals every day—listening to them can prevent setbacks. Persistent soreness, nagging aches, or unusual fatigue are cues to adjust your plan. Sometimes that means:

• Taking an extra recovery day. 

• Cold plunge/hot tub/sauna

• Foam rolling

• Compression therapy

• Massage

• Meditation

• Active recovery - walking, swimming, yoga

• Extending your warm-up or cool-down to support tissue health.

• Swapping a workout for mobility or stretching.

Incorporate PT-Guided Exercises Into Training

Physical therapy isn’t just for injury recovery—it’s also a powerful tool for prevention. You can strengthen vulnerable areas, correct movement patterns, and reduce your risk of injury—allowing you to train smarter, perform better, and stay consistent on the path to your race or competition goals. Think of these types of exercises as small investments that pay off with better performance and fewer injuries!

• Glute and core work for better stability and power.

• Mobility drills for smoother movement patterns.

• Balance and stability training to reduce risk of falls or missteps.

Prioritize Recovery as Training

Workouts break the body down—recovery builds it back stronger. Think of rest and recovery as active parts of your training plan:

• Sleep to recharge physically and mentally.

• Hydration and fueling to give your body the tools to perform, recover, and adapt.

Carbohydrates are your primary energy source for endurance and high-intensity training, while protein supports muscle repair and growth. Healthy fats provide sustained energy and support hormone function. Electrolytes help maintain fluid balance, nerve function, and muscle contraction, especially during long or sweaty workouts.

• Active recovery like walking, yoga, or mobility work to keep blood flowing. 

The Bottom Line

The athletes who succeed on race and competition days aren’t always the ones who trained the hardest—they’re the ones who trained the smartest. By avoiding the trap of too much, too fast, too soon, and by listening to what your body truly needs, you’ll stay healthier, stronger, and better prepared.

If you’re training for a race or competition and want guidance on strengthening your body, balancing your training, and preventing injuries, our team of physical therapists at Pursuit Physical Therapy can help you build a smarter plan.