Most running injuries are not caused by sudden damage — they occur when training load exceeds tissue capacity. Here’s how to manage load so you can run consistently and pain-free.
Bayley Forbes is an osteopath and strength & conditioning coach based in Ringwood, Victoria. He founded Summit Osteo & Performance to help people bridge the gap between treatment and performance — combining hands-on care with tailored movement and strength programs to support long-term recovery and better performance.
Running is a repetitive, high-impact sport. Every stride loads the tissues of the legs, hips and trunk. When training load exceeds your current capacity, irritation develops — not because something is “damaged,” but because the tissue is being asked to do more than it can tolerate right now.
This means most running injuries are predictable and preventable.
Load management isn’t about running less — it’s about running smarter.
Running load includes more than just kilometres per week. It is influenced by:
Distance
Intensity (easy vs tempo vs intervals)
Frequency of sessions
Terrain (trails, road, hills)
Footwear changes
Recovery quality
Strength training volume
Life stress and sleep
Two athletes running the same distance can experience completely different loads based on these variables.
Load spikes are sudden jumps in:
Volume
Intensity
Frequency
Hill running
Speed work
Shoe changes
Surface changes
These spikes leave tissues underprepared, leading to irritation.
Examples:
Shin splints after doubling weekly volume
Achilles pain after sudden hill sessions
Knee pain after returning too quickly from time off
Hip pain after back-to-back hard sessions
Load spikes usually explain the “why now?” for symptoms.
Running pain isn’t always a sign you must stop.
It often reflects sensitivity due to load, not tissue damage.
Pain typically means modify when:
It warms up during the run
It remains mild (1–3/10)
It doesn’t affect technique
It settles within 24 hours
Daily movement feels normal
Modifications may include:
Shorter distance
Slower pace
Avoiding hills temporarily
Increasing cadence
Reducing impact by choosing softer surfaces
Runners who modify early avoid most injuries.
Stop or reduce training when pain:
Increases throughout the run
Appears earlier each session
Alters running technique
Persists strongly the next day
Causes limping or guarding
Interferes with sleep
Is sharp, catching, or associated with swelling
Stopping temporarily is not regression — it protects consistency long-term.
Recovery is often undervalued, but it is half of the load equation.
Poor recovery leads to:
Lower tissue tolerance
Higher sensitivity
Higher fatigue
Increased injury risk
Good recovery includes:
✔ Adequate sleep
✔ Gradual training progression
✔ Strength training support
✔ Balanced weekly structure
✔ Fueling appropriately
✔ Managing work/life stress
These factors determine how well your body tolerates running volume.
Increasing cadence (steps per minute) slightly reduces impact forces by decreasing stride length.
Many runners benefit from:
Increasing cadence by 5–10%
Avoiding overstriding
Landing closer to beneath their centre of mass
Higher cadence typically reduces:
Knee load
Hip load
Tibial shock
Foot stress
This is one of the simplest technique adjustments that reduces irritation.
Strength work:
Improves tissue capacity
Reduces injury risk
Supports long runs
Enhances technique stability
Helps runners tolerate higher load without pain
Key areas for runners:
✔ Calf strength (soleus especially)
✔ Quads and glutes
✔ Hip stability
✔ Trunk endurance
Strong runners tolerate more load — and recover more effectively.
Training should be:
Not too little (no progress)
Not too much (injury risk)
Just right (gradual improvements)
Aim for:
✔ Gradual weekly progression
✔ No major volume spikes
✔ Alternating hard and easy days
✔ Adequate recovery
✔ Consistent strength work
✔ Monitoring how your body responds
Running progress comes from long-term consistency, not short-term intensity.
The information in this article is general in nature and does not constitute personalised medical or health advice. Always consult a qualified healthcare professional for assessment and guidance tailored to your individual needs.
