What to do if you pick up an injury during taper for your race.
Is it better to skip the race, or push on?


Picking up an injury at any time during your training can feel like the end of the road. It’s difficult to know what the best strategy is before race day because after all that har work you want to make sure you get to the start line in the best shape possible. – Is that possible when you’ve picked up an injury so close to the day?
Firstly it’s important to understand what tapering is and why we do it. This can happen for any long-distance race, from 10k races to half marathons, but is traditionally emphasised for marathons and ultra-marathon distances.
Typically, marathon training plans last for 16 weeks, and each week there will be a long run aiming to hit 20 miles on week 14 or 15, leaving the remaining weeks as the taper period. In this week or two (schedule and personal preference depending) before race day, your training plan will significantly reduce the intensity and distance.
Some experienced runners chose to bypass tapering for several reasons, one being the seemingly increased risk of catching a cold.
It is best to practise to taper, for many good reasons:
Disclaimer: Running injuries are so common for longer distances, from shin splints, muscle strains and Achilles tendonitis – specific advice for your injury would be best from your doctor or sports physician so please seek medical advice first and foremost*
It is every runner’s nightmare to pick up an injury right at the last minute before race day, and the question starts to whirl around your brain ‘Maybe I should forget my PB goal? Should I skip this race?’
Do not fear, just yet! Many runners will blatantly ignore red flags that they need to stop training and focus on recovery and injury rehabilitation measures – and because of that, the injury becomes much, MUCH worse.
It has happened to me personally, training for my 10 marathons in 10 days event, I had a knee injury I rehabbed on the side of training, only to be unable to run for an entire year after my event. It was awful – I’ve learned my lesson, and want you to avoid the same mistake.
The honest and safest answer is to step back from the activity and give the injury time to heal before pushing the muscle/joint into training and racing. That doesn’t mean jumping onto bed rest but you can cross-train (walk, hike, cycle, swim) or do yoga if they do not aggravate your injury of course.
The most common are hamstring, calf or quadricep muscle pulls, niggles and strains. So if you are suffering from a muscle injury like those, note the difference between soreness and strains. Muscle soreness is micro-tears in the muscle when you’ve lifted heavy or trained intensely. Usually arrives the day or two following the session – the areas will feel tender to touch and stiff to move but once warm it will ease up. Muscle strain however is graded in intensity, but will have signs and symptoms of swelling, bruising, eating, tenderness and loss in the range of movement.
The soreness should ease day by day and be gone within 4 days.
In a few days, if it is easing, try a light 20-minute jog. Still okay? Continue with your plan at 50% of volume. If it is not easing or getting worse, seek a medical professional, and continue to rest, ice and light movement.
These are little niggles and aches that pop up, seemingly out of nowhere, during the tapering period. They might be real in our heads and spike some anxiety, but that doesn’t mean that they’re any less frustrating. But embrace them, as signs of recovery and find a way to treat your body well (it is of rest, warm soothing baths, foam rolling, massages and yoga)
My honest advice is don’t run if you’re struggling to move-in day-to-day living – it will only make it worse. Some runners you see with K-tape on their knees or muscles to assist their movement this is okay for light strains or recovering from a muscular injury that needs a bit of help. But I advise against running or racing if you have inflammation, dark bruising and limited movement. You might not make THAT injury worse, but you could pick up another from overcompensation.
If you’ve got a grade 2 or 3 muscle strain, a sprained ankle or knee, stress fractures or broken bones, then I’m sorry to say you’re not going to be racing any time soon. They are complicated injuries that need proper care and attention to recover. If your marathon is in 4-8 weeks away, cancel it or better yet defer to next year.