Pain Tolerance: Key Insights for Runners

Today’s newsletter is written by Letty, the host of the Marathon Running Podcast and YouTube Channel:

Understanding the difference between pain threshold and pain tolerance is essential for every runner. Pain threshold is the point at which you start to feel pain, while pain tolerance refers to how much pain or discomfort you're willing to endure. For athletes, especially runners, knowing and managing both can make a significant difference in performance and recovery.

Why Athletes Handle Pain Differently

Athletes, particularly runners, often have higher pain tolerance than the general population. But why is that? It’s a combination of physical conditioning and mental fortitude. Elite athletes, like Coach Hugo van den Broek—an accomplished 2:12 marathoner from the Netherlands—demonstrate how years of training can allow the body to push through discomfort. Even though he’s now based in Kenya, Coach Hugo still hosts training camps there, helping other runners improve their pain tolerance and overall performance. This mental and physical approach is something he’s honed over the years.

Coach Hugo’s experience highlights that pain tolerance isn’t just something you’re born with. It’s developed through consistent exposure and adaptation to discomfort, whether that’s through long runs, intense intervals, or the rigors of daily training. In our latest podcast episode, we dive deep into Coach Hugo’s insights on pain tolerance, his journey as a former elite marathoner, and how he trains both elite runners and everyday athletes in Kenya.

The Influence of Training Cycles on Pain Tolerance

Pain tolerance isn’t static; it fluctuates throughout the year depending on your training cycle. Runners typically experience different levels of pain and discomfort during various phases of their training—from base building to peak intensity to recovery. Understanding how to adjust your mental approach and physical limits in each phase can help improve your pain tolerance and overall performance.

The Mental and Physical Connection

When it comes to enduring pain, is it more mental, physical, or a bit of both? The answer lies in balance. Yes, physical conditioning is vital—your body needs to be able to handle the strain of long runs and tough workouts. But the mental aspect is equally important. Being able to push through discomfort during a race or challenging training session is something that can be trained. By understanding your personal pain threshold and learning how to push past it in a controlled way, you can improve both your physical performance and mental resilience.

Practical Tips for Runners

While pushing through pain is a part of every runner’s journey, knowing the difference between good pain and bad pain is essential. Good pain usually involves the muscle fatigue or discomfort that comes with training, whereas bad pain might be sharp, consistent, or indicate an injury. Listening to your body and knowing when to back off is key to preventing injury while still improving your tolerance for discomfort.

For those looking to safely increase their pain tolerance, Coach Hugo suggests consistent, progressive exposure to challenging workouts. By gradually increasing intensity and volume, while also allowing adequate recovery time, runners can build their pain tolerance without overdoing it. It’s important to remember that recovery is just as crucial as the hard work you put in during training.