Running Smarter: Prevent Injuries with Load Management & Strength Training

Most running injuries aren’t random - they’re the result of doing too much, too soon. Understanding the balance between load and capacity is key to staying injury-free and making consistent progress.

Load vs. Capacity

Load is the total stress you place on your body. This includes weekly distance, pace, terrain, and even life stressors like poor sleep, stress or diet. Capacity is your body’s ability to handle that load. It’s shaped by factors like strength, training history, recovery, and overall health.

Injuries happen when load exceeds capacity - think of it like overfilling a cup.

How to Build Load Safely

To stay healthy, increase load gradually. A simple rule of thumb:

  • Limit increases in volume to 10% per week

  • Include significant amounts of low-intensity runs

  • Prioritise recovery (rest days, good sleep, deload weeks)

These habits allow your body to adapt without tipping into overload.

Strength Training

Strength work helps support your body under load, especially key areas like the calves, quads, and glutes, simple examples would be calf raises, lunges, single leg bridges and side planks. A basic routine 2–3 times per week can improve durability, but it doesn’t need to be complex.

Final Thoughts

Running more isn’t always better. Running smarter - by managing load, improving capacity, and incorporating strength work - is what keeps you healthy and progressing.

Small, consistent efforts in the right direction lead to long-term gains. Keep the load manageable, respect your recovery, and your body will thank you on the road ahead.

Are you keen to learn more? We’re running a FREE Community Education Seminar, ‘Stronger, Smarter Running’ on Tuesday the 24th of June 2025, 6:30pm-7:15pm. Hosted by BN Physiotherapists Cailean Moore and Grace Ure, it will be packed with practical insights and tailored advice. Click here for more information and to book your spot.

Next
Next

Postpartum Exercise: A Guide to a Safe and Gradual Return to Fitness