In this episode of Cartel Coaching, Emz and Tim dig into one of the biggest challenges for endurance athletes: running injuries, how they happen, and how to return to running the right way. They break down why running tends to break people down faster than swimming or cycling, how strength work and biomechanics help, and why recovery, patience, and consistency matter more than chasing pace or round numbers.
What we covered
Why triathletes often get injured when they focus too much on mileage or speed
The role of gym work, strength, and plyometrics in better running performance
How life stress, underfueling, poor sleep, and load stacking can increase injury risk
Why running injuries often creep up slowly instead of appearing all at once
The importance of adapting to training load before increasing it again
Why Strava, watches, and “rounding up” sessions can encourage poor training habits
How to use surface choice, shoe rotation, and pacing more intelligently
When to keep running through a niggle and when to stop immediately
How to return to running after injury with a walk-run protocol
Why hopping, single-leg strength, and basic movement tests matter before running again
How to approach race decisions when the A-race goal and current fitness don’t match
Key takeaways
Running is a one-legged, high-impact sport, so small mistakes show up quickly.
The body needs time to learn, adapt, and accept training load.
More intensity, more volume, and more fatigue at the same time is a recipe for breakdown.
Not every session needs to be “perfect” on the watch.
If pain changes your biomechanics, stops improving, or lingers, it’s time to get assessed.
Returning after injury should be gradual, structured, and guided by strength and control.
Practical advice from the episode
Back off early when a niggle appears rather than pushing through for weeks
Use a simple traffic-light system to decide whether to run, rest, or seek help
Rebuild with walk-run progressions and strength work before resuming normal running
Keep the long-term goal in mind and protect bigger race plans by being patient now
Notable moment
Tim and Emz also discuss the mental side of racing and training — especially how hard it is to step back from a goal when motivation is high. Their athlete scenarios show how good coaching sometimes means holding athletes back so they can succeed later.
Who this episode is for
This episode is for triathletes, runners, and endurance athletes who:
keep getting injured
struggle to manage training load
are coming back from a break or injury
want to run better without breaking down
need a smarter approach to race prep and recovery
About Cartel Coaching
Cartel Coaching shares practical, honest advice for endurance athletes who want to train smarter, stay healthy, and keep progressing.
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