Rethinking "Too Much, Too Soon": It’s the Single Session That Counts
Recent research challenges the conventional wisdom of focusing solely on weekly mileage. A study in the British Journal of Sports Medicine found that sudden spikes in a single running session were strongly linked to overuse injuries, while gradual weekly increases were not.
A single run over 10% longer than your longest run in the past 30 days significantly increases injury risk:
- >10%-30% longer: 1.64x higher risk
- >30%-100% longer: 1.52x higher risk
- >100% longer: 2.28x higher risk
Managing Your Training Load for Injury Prevention
While the single-session spike is a key factor, understanding overall training load is still crucial for long-term running health. The Acute:Chronic Workload Ratio (ACWR) helps quantify this balance.
The "Sweet Spot" (ACWR 0.8-1.3)
Optimal zone for building fitness while minimizing injury risk.
The "Danger Zone" (ACWR >1.5)
Indicates a rapid workload increase that may heighten injury risk.
Holistic Injury Prevention for Runners
Address Previous Injuries: Proper rehab is critical as past injuries are the strongest predictor of future ones.
Strength Train: Focus on hips and calves to improve running economy and resilience.
Rotate Your Shoes: Using more than one pair of running shoes can vary the load on your body and may reduce injury risk by up to 39%.
Optimize Form: Consider a gait analysis to identify and correct inefficient movement patterns.
Prioritize Recovery: Sleep, nutrition, and rest days are as vital as training sessions.
Listen To Your Body: Differentiate between soreness and pain. Don't run through sharp or persistent pain.
References
- Ferber, R., et al. (2022). Resistance Exercise for Improving Running Economy and Running Biomechanics and Decreasing Running-Related Injury Risk: A Narrative Review. Sports, 10(7), 98.
- Gabbett, T. J. (2016). The training—injury prevention paradox: should athletes be training smarter and harder? British Journal of Sports Medicine, 50(5), 273-280.
- Malisoux, L., et al. (2015). Can parallel use of different running shoes decrease running-related injury risk?. Scandinavian journal of medicine & science in sports, 25(1), 110-115.
- Nielsen, R. O., et al. (2014). Excessive progression in weekly running distance and risk of running-related injuries: an association which varies according to type of injury. Journal of Orthopaedic & Sports Physical Therapy, 44(10), 739-747.
- Paquette, M. R., et al. (2024). Are weekly or single-session changes in running distance associated with running-related injury risk? A prospective cohort study of 5238 runners. British Journal of Sports Medicine. Published Online First: 07 July 2025. doi: 10.1136/bjsports-2024-109380
- van der Worp, M. P., et al. (2015). Injuries in runners; a systematic review on risk factors and sex differences. PloS one, 10(2), e0114937.
- Videbæk, S., et al. (2015). Incidence of running-related injuries per 1000 h of running in different training groups: a systematic review and meta-analysis. Sports Medicine, 45(7), 1017-1026.
