Train Smart, Stay Strong: Avoid Injury & Boost Performance

At Orthopedic ONE, we know how dedicated Columbus Running Company athletes are to their training. Whether you’re preparing for your first race or aiming for a personal best, the right approach to training can make all the difference—not just in performance, but in staying injury-free. One of the best strategies to keep you running strong? Varying your training intensity.

The Importance of Training Variation

Many runners fall into the trap of running the same pace, at the same intensity, day after day. While consistency is key, too much of the same type of training can lead to overuse injuries and plateaus in performance. The solution? A well-balanced training plan that incorporates different paces, workouts, and recovery periods.

How to Structure Your Training for Optimal Performance & Injury Prevention

To maximize results while minimizing injury risk, consider these key training principles:

Easy Runs – These should make up the majority of your weekly mileage. Running at a conversational pace allows your body to build endurance without excessive strain.

Speed Work – Intervals, tempo runs, and fartlek training help build strength and improve efficiency. However, too much high-intensity running can lead to stress fractures, tendonitis, and other overuse injuries.

Long Runs – Essential for endurance, long runs prepare your body for race day demands. Gradually increase your mileage to avoid excessive strain on muscles and joints.

Cross-Training & Strength Training – Incorporating activities like cycling, swimming, or weight training helps build overall strength, improves muscle imbalances, and reduces the risk of injury.

Rest & Recovery – Prioritizing rest days and active recovery, such as yoga or light stretching, allows your muscles to rebuild and prevents burnout.

Listen to Your Body & Seek Expert Care When Needed

No runner wants to be sidelined by injury, but aches and pains can sometimes be part of the journey. If you experience persistent discomfort or pain that doesn’t improve with rest, don’t wait—get it checked out. At Orthopedic ONE, we specialize in keeping runners healthy, strong, and ready to achieve their goals. Plus, no referral is needed to schedule an appointment with our expert physicians.

Train smart, run strong, and we’ll be here to support you every step of the way!

Orthopedic ONE is the largest private orthopedic surgery practice in the state of Ohio and represents a group of nearly 70 of the region's top orthopedic experts with one mission: To make each and every patient our number ONE priority. Ranked #1 in Ohio and #3 in the nation for Orthopedics, our team of physicians, therapists, and trainers provide orthopedic, injury prevention, and rehabilitation services to some of the most elite professional organizations in central Ohio, as well as collegiate, high school, and club programs. Patients do not need a referral to schedule an appointment with our physicians, making it easier to receive expert care when they need it most. Our goal is to keep athletes out of our office and back to doing the activities they love.

We invite you to learn more by visiting www.orthopedicONE.com