Favorite Workout: Pain Threshold
by GRP runner Stephen Kerr
“In pain science, the term ‘pain self-efficacy’ is used to refer to the belief in one’s ability to function normally despite pain. A slightly different kind of pain self-efficacy comes as a secondary benefit of practicing suffering in workouts.” - Matt Fitzgerald
In training, we often discuss functional/lactate/anaerobic threshold, as well as aerobic/ventilatory threshold. But how often do we discuss pain threshold?
Pain threshold typically is ignored by training plans of all levels. It’s harder to test for, and less well understood than the relatively clearcut science of energy production. Be that as it may, I believe it’s an element well worth considering. We all know athletes who can push past the point in races where most others would give up or slow down. You might even be one of them. If you aren’t, it may be difficult to understand how they do it, and it may seem like some innate ability. I believe otherwise, and so do some scientists! The upshot is this: pain threshold is trainable.
I’m writing this to provide a workout idea, and not to wax poetic on the subject, so let’s just dive in. For those who do want a bit more reading, I recommend starting here. Also, I’d like to note that this is written specifically for those of you used to more advanced targeted training. You’re the ones who can often use extra ‘pain training’ the most.
The Workout
I like to incorporate pain threshold workouts on a weekly or bi-weekly basis, especially in the 5-6 weeks leading up to competition, but they can be done anytime.
The main muscle we’re training here is the brain - more specifically, character. I was tempted to use the term ‘mindset’ but 1) that word gets thrown around a lot, and 2) training like this tends to get ironed in a bit more permanently than the rather impersonal implication of mindset. So make sure to come into this workout open enough to see some lasting changes.
Step 1: Pick your physical workout
I recommend simulating the moments, in races or otherwise, when you want to be tougher. For many, this is at the end of a race, when it’s time to go all out and give everything you’ve got left. For others, maybe it’s the flat section of the course. Or the hill.
At one time, my preferred version was doing hill repetitions in a local sandpit on hot summer days in full sun. The important thing is to choose something that you find difficult or painful. Something that usually defeats you.
Some suggestions:
A progression run with continually increasing pace. Hate treadmills? Do it there. Dislike the cold or heat or rain? Try it in sub-zero or above 80ºF, or in a downpour.*
Endless burpees (wearing a weight vest?)
Sprint intervals with 1:1 rest (or less)
Intervals on a course that exactly mimics the last ¼ mile of your target race
*Be safe though, for gosh sakes. I’m not recommending you put yourself at risk. Pain is just a neurological signal, so make sure you’re not actually hurting yourself!
Ok. Have your workout in mind? Good.
Step 2: Create a new truth for yourself
This sounds dramatic, but hear me out. Whatever workout you chose, you chose it specifically because you identify with not being able to transcend the difficulty of it. This isn’t about speed or fitness or technique. It’s about your willingness to commit. You likely have some rationalizations about why you can’t push through.
Take my sand hill repetitions example. I would have told myself it’s unreasonable to push hard when the ground gives way underneath you, and that there must be some technique I can learn to improve. The truth is, when it’s game time, I don’t want to think about technique. So if I want to own that hill, I have to tell myself something productive and actionable. I have to tell myself I will benefit from pushing through the difficulty.
What you need to do is take your rationalizations (“my form breaks down too much at the end of the race so I can’t push hard” or “I’m not as gritty as -insert athlete name here-”) and do away with them for the time being. They are quite useful at other times in training, when you can really focus on technique and strategy, but when you want to train pain, they don’t help.
Replace them with some kind of phrase or mantra that captures how you will benefit from transcending the pain you’re about to go through. “The pain will help me” or “I can push through this and come out stronger”. Come up with some phrase that works for you, or just memorize the feeling of it and focus on that.
Step 3: Combine steps 1 & 2
Ok, now go complete your painful workout. Repeat your mantra/phrase, and apply it to the workout! When it gets hard, tell yourself the benefits are just beginning to come in. Relish the pain and difficulty, and keep at it. The only way to the other side is straight through. The duration of the workout is up to you, and it depends on the specific bit of pain you want to bear. It might mean you need to get yourself good and tired before the session even starts.
Jessie Diggins in Ruka, after losing a pole and glove, falling to 12th, and then getting hit in the face with a handed up pole, and still claiming a podium finish
Final Thoughts
Make sure you leave a little extra space to recover when you’re done. You probably used some different muscles and intensities as a side-effect of changing your focus, so treat yourself accordingly with proper rest and a good healthy meal. Don’t expect this workout to help your technique or fitness (though sometimes it does). Consider it a chance to practice leaving those ‘controllables’ behind.
Here’s legendary saxophonist Charlie Parker on the subject:
“You’ve got to learn your instrument. Then, you practice, practice, practice. And then, when you finally get up there on the bandstand, forget all that and just wail.”
This is a workout that helps you practice the wailing. I hope you find it as beneficial as I have.