Running Too Much? The Biggest Injury Risk for Runners

If you’re a runner in Melbourne, Carlton or Tullamarine, you’ve probably heard the advice “Don’t increase your mileage by more than 10% per week.” But is that actually what causes running injuries?

A recent study has challenged long-standing beliefs about training load and injury risk and the findings may change how you structure your runs.

What Did the Study Find?

Researchers examined three common ways runners track “distance spikes”:

• Week-to-week increases (the traditional 10% rule)
• Acute-to-Chronic Workload Ratio (ACWR) (comparing this week to the past month)
• Single long run compared to your longest run in the previous 30 days

The Results:

• Week-to-week increases were NOT associated with higher injury rates
• ACWR was NOT associated with increased injury risk
• The biggest risk factor was a single long run exceeding your previous 30-day longest run by more than 10%

Runners who exceeded their previous monthly longest run by >10% had a 64–128% higher rate of overuse injury.

Why this matters and more about how to reduce running injury risk in the next post.

Book Your Running Assessment Today

If you’re dealing with running pain or want to prevent injury before your next race, we’re here to help.

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