How to avoid (and bounce back from) overuse injuries: tips from Canadian trail-star Priscilla Forgie

Running through pain—most of us have done it, and we probably know someone doing it right now. So, how can runners train hard while staying injury-free? And what should you do if you’re already dealing with an overuse injury?

Edmonton’s Priscilla Forgie, one of Canada’s top trail runners and a two-time top-10 Western States 100 finisher, has been there too. When she first got into running, she thought she could avoid injuries by strength training, recovering well and listening to her body. But, as she puts it, “with around 50 per cent of runners experiencing an injury each year, it’s clearly not as straightforward as we’d hope.” Forgie, who shares her wisdom on her coaching website, has some great advice to help you stay safe as you train and race.

The hidden cost of running through pain

Overuse injuries don’t just slow you down temporarily—they can make you a weaker, less efficient runner in the long run. “By pushing through pain without making adjustments, runners aren’t toughing it out—they’re actively working against their own progress,” Forgie explains. Ignoring pain can lead to muscle imbalances, reduced coordination, and a longer road to recovery.

Are you at risk?

Overuse injuries don’t happen randomly, and Forgie reminds runners who experience one not to blame themselves. “These injuries don’t just happen by chance; they typically have layered and complex causes in the running world,” she says. “The key here isn’t self-blame, but awareness.”

Certain habits and mindsets can make runners more susceptible, including:

High pain tolerance: If you have a habit of brushing off pain, you might be running yourself into an injury. Forgie suggests asking, “Am I limping or overcompensating? Does the pain worsen as I run more?” If the answer is yes, it’s time to take action.

Fear of losing fitness: Many runners worry that rest will set them back, but fitness returns quickly once you’re healthy. If you need a break, cross-training can help maintain endurance.

Race pressure: Training for an event? Don’t let the race dictate whether you run through pain. “Instead of forcing your body to meet an arbitrary timeline, meet it where it is,” says Forgie.

Identity and self-worth: Running is more than just a sport for many—it’s a part of who they are, and Forgie explains that taking a break can feel like losing a piece of yourself. “The more we resist the lows, the longer things tend to persist,” she says. Finding other ways to stay engaged, like cycling or strength training, can help keep the balance.

The R.E.A.C.T. method for injury prevention

Forgie has a simple framework for dealing with overuse injuries: R.E.A.C.T.

Rest: At the first sign of a tweak, take a short break or switch to cross-training.

Evaluate: If pain lingers after a few days, seek professional advice.

Assess: Look at possible causes—training load, recovery, nutrition and footwear.

Change: Modify your routine based on what you’ve learned.

Train weaknesses: Strength training and mobility work can make a huge difference in preventing future injuries.

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Long-term success means playing the long game

Injuries are frustrating, but fighting through them rarely leads to better results. “Everyone’s journey to the start line looks different—embrace yours,” says Forgie. By listening to pain early, making smart training choices and giving your body what it needs, you’ll not only stay healthier, but also enjoy running more in the long run.

To learn more about Forgie’s coaching services, head here.