Don't go hard or go home

No pain no gain.

Go hard or go home.

These phrases are meant to instill a sense of toughness into athletes.

During a set of Moneghetti Fartleks, thinking this to yourself will very likely help you push and get through the difficult repetitions of fast paced running. On this level, these motivational phrases work exceptionally well. Even saying these to yourself during a race or hard run will help!

You will often see these types of saying painted on the road or on signs at endurance events. These serve a noble purpose of giving athletes inspiration to continue on during difficult moments in a race.

However, for the grand scheme of things that is your training over the course of a season or year, it is best to not think this way.

From day to day and week to week, believing in “no pain no gain” can lead you into severe overtraining syndrome or injury.

Chronically going hard or going home begins with feeling a little fatigue from a good hard block of training. Now, if you want to adapt and strengthen, you may take a recovery period.

But, no pain no gain.

Instead of rest, you continue on with long tempo runs and intense speed sessions. Every few days, running progressively become harder by the time you get home from a workout. But you can’t shake that quote that you read once, something about good athletes waking up tired and going to bed more tired. That is definitely becoming normal for you!

You’re on the path to success, and it’s paved with sore legs and tired lungs.

Except now you are overtrained.

You may also be interested in: Secrets of the Uninjured / Consistency is King

Kyle Kranz

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4 thoughts on “Don't go hard or go home”


  • […] a reduction in fitness gains because you are not able to train as consistently if sore. Also being sore too often may mean you're training too hard. Instead, aim for very gradually stresses over time compared to […]

  • My mottos are "No pain, no gain, no brain." (Phil Mafefetone) and "Go hard or go smart."

  • My mottos are "No pain, no gain, no brain." (Phil Mafefetone) and "Go hard or go smart." (

  • Oh, this is so hard to beat into anyone's head. Especially your own, right? In my own training I don't have scheduled rest days. I take off days for travel for work or family, and watch my accumulated stress on my Polar HRM charts to alert me to the need to take it easy. It was a hard lesson to learn though, and even then, there are days I should be resting and I so badly want to just do stuff. On those days I take the kids hiking. Thanks!

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