Avoid These Mistakes Athletes Make in the First Month of Track Season
The excitement of track season is hard to beat as winter offseason training comes to an end. Spikes come back out, workouts feel sharper and meets finally appear on the calendar. But the first month of the season is also when many high school athletes experience setbacks or nagging injuries; not because they aren't fit, but because their bodies aren't yet prepared for the specific demands of track training.
Understanding why these early-season mistakes lead to injuries is the key to avoiding them.
Mistake #1: Jumping into Full Speed Too Fast
Speed places the highest stress on the body of any track activity. Sprinting and race-pace running dramatically increase force through the hamstrings, calves, Achilles tendon and hips so you want to make sure your body is ready for it.
During the offseason, most athletes build general fitness. What they don't build is tolerance to max-speed mechanics and spikes/racing shoes. When athletes rush into full-speed efforts too early, tissues that aren't ready get overloaded and eventually turn into injury.
What This Leads To:
Hamstring strains
Calf and Achilles tendon irritation
Hip flexor and groin strains
How to Stay Healthy:
Gradually progress speed over the first 2-3 weeks
Start with accelerations and submaximal sprints before all-out efforts
Distance runners should introduce faster paces in short doses rather than full race efforts
Speed is necessary for any track athlete but you have to be smart about how you program it into training.
Mistake #2: Rushing or Skipping Proper Warm-Ups
Cold muscles are stiffer, less elastic and slower to contract. Add speed or impact to cold tissue, and the risk of strain skyrockets. Go back and read our previous Tempo Tips blog post on the importance of a warm up.
Many early-season injuries happen within the first 10-15 minutes of practice, simply because athletes haven't allowed their muscles, tendons and nervous system enough time to prepare.
Why This Matters:
Warm muscles absorb force better
Warm tendons are more elastic and protective
A primed nervous system improves coordination and mechanics
How to Stay Healthy:
Extend warm-ups in colder weather
Use dynamic movements rather than static stretching
Progress gradually from easy movement → drills → faster efforts
A proper warm-up is one of the most effective injury-prevention tools athletes have.
Mistake #3: Introducing Spikes Too Aggressively
Every athlete is excited for when they can finally lace up their spikes and race but you should know that spikes change how force moves through your foot and lower leg. They increase stiffness at the ankle and shift more load to the Achilles tendon, calves and forefoot.
If athletes go from training shoes straight to frequent spike use, those tissues simply don't have time to adapt and can cause the athlete to be stuck nursing a lower leg injury for weeks on end.
Common Problems from Early Spike Overuse:
Achilles tendon pain
Shin splints
Foot and ankle soreness
How to Stay Healthy:
Avoid doing entire practices in spikes early on
Gradually increase exposure over the first few weeks
Make sure race day isn't the first time wearing them
Spikes are performance tools, not everyday trainers.
Mistake #4: Dropping Strength Training Completely
When track season starts, many athletes stop lifting because they're worried about soreness or fatigue. Unfortunately, removing strength training entirely can actually increase injury risk.
Strength training helps maintain:
Muscle balance between quads, hamstrings and glutes
Tendon stiffness and resilience
Joint stability at the hips, knees and ankles
Without it, athletes lose the support system that protects them during high-speed running and jumping.
How to Stay Healthy:
Continue lifting 1-2 days per week
Reduce volume, not intensity as the season progresses
Prioritize single-leg strength, posterior chain work and core stability
Here are some more tips on strength training for high school track athletes.
Mistake #5: Ignoring Early Pain Signals
One of the hardest skills for athletes to learn is the difference between normal soreness and early injury warning signs. Pushing through pain without adjusting training often turns minor issues into season-ending injuries.
Red Flags That Matter:
Pain that worsens as you warm up
Pain that alters mechanics or causes limping
Pain that persists for several days
How to Stay Healthy:
Communicate early with coaches
Modify intensity or volume when pain appears
Address small problems before they escalate
Missing one workout is always better than missing weeks of training and meets. Always seek out the help of a running sports medicine professional when you think you may be dealing with something more than just soreness.
Mistake #6: Underestimating Recovery
Training stress doesn't just come from practice. School schedules, poor sleep, under-fueling and stress all reduce the body's ability to recover and adapt. Early in the season, athletes are often adding intensity on top of already busy schedules so be mindful of how it can affect your recovery needs.
Why Recovery Matters:
Muscles rebuild during rest, not workouts
Poor recovery increases injury risk
Fatigue alters mechanics and coordination
How to Stay Healthy:
Prioritize 8+ hours of sleep
Eat enough carbohydrates and protein to support training
Stay hydrated, even in cold weather
Use light mobility or active recovery on off days
Final Takeaway: Smart Starts Build Strong Seasons
The athletes who perform best later in the season are rarely the ones who push the hardest in week one. They're the ones who stay healthy, progress gradually and respect their bodies.
Avoiding these early-season mistakes doesn't mean training cautiously; it means training intelligently. Do this and the first month of track season becomes the foundation for your best performances, not your biggest setbacks.
About the Author
Dr. Morgan Kamau, PT, CSCS, is a running specialized physical therapist and strength coach at Tempo Physical Therapy & Performance, where she helps runners prevent injury, optimize performance and return to training stronger than before. Tempo PT offers running gait analysis, performance training and injury prevention programs for athletes in all stages of their running journey.