Setbacks happen
Marathon training isn’t just about progress, it’s also about managing setbacks. This week, Ali faced his first real challenge: calf pain. Whether it was from lifting too heavy in the gym or simply the accumulation of kms over the past few weeks, the discomfort impacted both his physical ability and his motivation.
Instead of pushing through blindly, we focused on a key aspect of training that’s often overlooked: listening to the body.
Training Recap: Adjusting to Challenges
This week, Ali completed:
- 2 runs
- Almost 15 km covered
- 2 hours of total running
- Skipped long run due to pain
- Cross-training session: swimming
The long run had to be sacrificed, but that doesn’t mean training stopped. Instead of risking further injury, Ali swapped it for a swimming session, which allowed him to keep building cardiovascular endurance without putting extra stress on his legs. Swimming is an excellent cross-training alternative for runners, as it’s a low-impact way to maintain fitness while recovering from minor injuries.
Understanding Pain vs. Injury
One of the biggest challenges for new runners is distinguishing between normal discomfort and potential injury. Ali struggled with this, finding it hard to gauge whether his calf pain was just a passing issue or something serious. While minor aches are a normal part of increasing mileage, persistent pain needs to be dealt with. This pain Ali was feeling was persistent so it was something that we needed to address and adapt to as it was even beginning to hurt while he was walking.
This week became a learning moment:
- Rather than ignoring the pain, Ali took a step back and assessed what his body was telling him.
- He made the smart and brave decision to skip the long run—a choice that will pay off in the long term.
- This experience has helped him develop better body awareness, an essential skill for any runner.
The Power of Cross-Training
Missing a run doesn’t mean missing progress. Cross-training is a valuable tool in any runner’s schedule, especially when dealing with injuries.
Benefits of swimming for runners:
- Builds cardiovascular endurance without joint impact.
- Strengthens muscles that support running form.
- Improves breathing control, which can translate to better running efficiency.
- Aids recovery, thanks to the low-impact nature of water-based exercise.
By incorporating swimming, Ali stayed active while giving his legs time to recover—ensuring he can return stronger next week.
Key Takeaways from Week 4
- Listen to your body – Ignoring pain can lead to bigger injuries, so knowing when to rest is crucial.
- Pain vs. Injury – Learning the difference between temporary soreness and real damage is key for long-term progress.
- Cross-training matters – When running isn’t an option, activities like swimming can maintain fitness levels.
- Motivation fluctuates – Setbacks can be frustrating, but adjusting the plan keeps momentum going.
- Long-term success over short-term gains – Missing one long run won’t ruin marathon prep, but pushing through pain could.
Looking Ahead
Setbacks are part of the process, and Ali now has a better understanding of his body’s signals. Next week, we reassess, ease back into training, and see how his calf is holding up. The marathon journey isn’t always smooth, but it’s about adapting and pushing forward, one step at a time.
Stay tuned for Week 5 of Ali’s journey!
JC Running Coach 
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