Are You Still Using AI for Training Plans?
We’ve noticed something in clinic lately. More patients are coming in with training plans written by ChatGPT or Claude. Honestly, we get it, it is really easy place to start. You type in your goal race, hit enter, and a few seconds later you’ve got 12 weeks of sessions sorted. The trouble is that it can also throw in big jumps in training that your body just isn’t ready for yet, and those are often where the injuries creep in and you end up needing to book an appointment to see us.
Are AI training plans any good?
They’re better than nothing, but they’re not perfect. When researchers asked experienced coaches to score running plans written by ChatGPT, the plans came out below par. Although it should be noted they did get noticeably better when the runner gave more detail about themselves. That makes perfect sense when you think about it. AI can only working with the information you give it. It has no idea your longest run the month before, or that your achilles has been grumbling since September, or that your stress levels are incredibly high at the moment. And you don't necessarily know what information to give it in the first place, what is important and what isn't.
Why can an AI training plan lead to injury?
Most of the running injuries we see come down to doing too much, too soon. It’s often that one extra session you added in because you were having a good week, or the quick run you squeezed in wearing an old pair of trainers because you didn't have much time.
A large study of over 5,200 runners found that injuries became more likely when a single run was more than 10% longer than their longest run in the previous month. Say your plan moves your long run from 10km to 14km, that doesn't seem unreasonable when you first look at it. But that’s a pretty big jump for your legs to cope with.
It isn’t just runners either. We see the same thing with gym programmes that suddenly add extra heavy days, and with triathlon plans that pile a long ride on top of your usual running. Your muscles and tendons need time to catch up, even though your fitness might seem fine.
What are the signs you’re doing too much?
Your body usually gives you a few hints before a niggle turns into an injury. Keep an eye out for:
pain that’s a bit worse every session, or still hanging around the next day
stiffness that doesn’t ease once you’ve warmed up
a niggle that’s started to change how you run or lift
feeling heavy, flat or more tired than usual for more than a few days
one sore or swollen spot, often the shin or Achilles
If any of that sounds familiar, take it easy for a few days. Religiously sticking to the plan isn’t worth weeks out. If it still persists then we advise having an assessment to see what is going on.
How to use AI for training more safely
We’re not anti-AI at all! It can be great for getting some structure in place and keeping you motivated. If you’re going to use it, a few things will help:
Tell it as much as you can. Your current longest run or heaviest session, any old injuries, which days you can actually train and what you’re aiming for.
Check the long runs yourself. Look at each one against the longest run you’ve done in the last month.
If something starts to hurt, tell it and ask it to adjust. Then trust your own judgement as well.
Think of it as a first draft. If you’re new to training, coming back from an injury or building up to a big event, it’s worth getting someone to look over it.
At the end of the day, the plan can’t see you, an actual coach can. It can’t watch you squat or notice that one leg is quietly doing more of the work.
How we can help in Cardiff
When you come and see us at Proactive, we’ll look at how you move and talk through your training and your plan with you. We also use VALD force plates to measure your jump and landing forces and compare your left and right sides. It gives us a much clearer idea of how ready you are to take on more.
If you’re already sore, our chiropractic and sports therapy sessions can help manage your pain and support a steady return to training. We’ll help you tweak your plan too, so it fits where you are right now rather than where an app thinks you should be.
Whether you’ve got your eye on next year’s Cardiff Half Marathon or you’re signed up for your first triathlon, it’s worth checking in with us early. You can book in with the team here: