Hi Reader,
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Each year when training for my big events, I notice that my strength training begins to take a back seat while my training volume increases. I’ve been able to get away with it so far, but thanks to the lovely process called aging, I know the clock is ticking, and injury will come a’knockin if I don’t correct course sooner rather than later.
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A lot of my conversations with athletes lately have pertained to this dynamic: the pressure folks are feeling with respect to doing more volume, training time, or being more committed to their respective sports. Rather than jumping into strategies to help them double down, I’ve been flipping the script a bit by encouraging them to step back and look at the bigger perspective.

Yes, you could spend more time, money, and energy on being a better athlete in your sport. But at what cost? And is that cost worth it? Not just financially, but in terms of your stress levels, as well as the potential downstream effects on the body.
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That narrative is incomplete, my friends. It’s doing a lot of athletes a disservice.
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​Here’s what the science shows:
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​Athletes who specialize early (especially before adolescence) face higher rates of overuse injuries and burnout compared to those who participate in multiple sports. The repetitive stress from the same movements year-round takes a toll—physically and mentally.
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Meanwhile, multi-sport athletes develop more diverse movement patterns, experience fewer overuse injuries, and maintain their intrinsic motivation longer. They’re not chasing perfection in one narrow lane. They’re building a broad, durable foundation.
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And here’s the kicker: when researchers look at master’s athletes, the ones who engage in multiple activities early on tend to stay in the game longer. Their bodies benefit from the variety.
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​So what does this mean for you?
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​If you’ve been feeling guilty about not specializing, give yourself permission to choose variety and balance if that’s what serves you. You’re likely protecting your longevity and your relationship with physical activity.
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And if you love your one sport and want to specialize? That’s valid too. Just make sure you’re doing it thoughtfully, with adequate rest, cross-training, and injury prevention baked in. Because sustainability matters more than intensity that burns too hot. 🔥
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The goal isn’t to do more at all costs. It’s to stay in the game long enough for the work to pay off. Consistency beats intensity every. single. time.
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​Want to dig in deeper to the research on multi-sport participation, what “mediocre” actually means (and why it’s not an insult), and how to build a sustainable relationship with sport that doesn’t sacrifice your mental health or physical longevity. Read the latest blog post here.​

Here’s my challenge for you this week: 💪
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If you tend to go all-in and then flame out, pick one supporting activity you can do 1x per week for the next month. Think strength training, mobility work, or an easy cross-training session that uses different muscles and movement patterns.
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Then set one non-negotiable recovery rule you can actually keep—like one full rest day per week, no intensity on back-to-back days, or a deload week every 4 weeks.
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Your body and brain don’t need more grit. They need a plan that makes it easier to stay consistent when life gets busy.
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🎙️This week on the Feisty Women’s Performance Podcast...
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​Annie Thorisdottir reveals how adopting a “neutral zone” mindset, doing the work you need without forcing false love for it, unlocks real resilience and performance, especially through pregnancy, postpartum, and elite competition.
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​🎧Listen now on Apple Podcasts or Spotify. ​
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Til next time,
Dr. A

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