Managing running loads to prevent injury

At our physiotherapy clinics in Carlton and Tullamarine, we frequently see running injuries occur when training loads increase too quickly. This often happens after a sudden jump in long-run distance, when runners attempt a “catch-up” run after missing training, or when they increase their weekend long runs too aggressively while preparing for a half marathon or marathon.

Many runners focus on their total weekly kilometres, but research and clinical experience show that injuries are more commonly triggered by one excessive long session that exceeds what the body has recently adapted to.

This highlights an important principle for runners: the body adapts best to gradual increases in load rather than sudden spikes in distance. To reduce the risk of running-related injuries, it’s important to increase your longest run progressively and avoid jumping more than around 10% beyond your longest run in the previous 30 days. Adequate recovery between longer runs is equally important, as muscles, tendons and joints require time to adapt to the stress of training. Incorporating strength training into your routine can also help improve tissue capacity and resilience, while monitoring factors such as fatigue, sleep and soreness can help identify early warning signs before pain develops.

At The Physio Crew in Carlton, Tullamarine and Melbourne we help runners stay healthy and return to running after injury. Our physiotherapists commonly treat conditions such as Achilles tendinopathy, runner’s knee, plantar fasciitis and shin splints.

During an assessment, we look closely at your training load history, long-run progression, running biomechanics, strength levels and recovery strategies.

From there, we develop a structured and progressive plantailored to your goals so you can continue running safely and confidently, while reducing the risk of future injuries.

Book Your Running Assessment Today

Carlton: 91168693 - 2/221 Drummond Street, Carlton VIC 3053
Tullamarine: 9116 8691 - 1/191 Melrose Drive, Tullamarine VIC 3043

Book online at www.thephysiocrew.com.au
Or call our clinic to schedule your running injury consultation.

TPC