You've taken a few months off running, but you're feeling motivated to get back into it. So you lace up your shoes, head out for a 10km run and decide to do it again the next day.
A few days later, your knees are aching, your Achilles tendon is sore or you're experiencing pain that wasn't there before.
Sound familiar?
Running injuries are common, particularly when returning to training after time off or increasing running distances too quickly. But why does this happen, and what can you do to reduce your risk?
At the Good Joint in Mermaid Beach on the Gold Coast, our osteopaths and physiotherapists regularly work with runners experiencing pain, overuse injuries and training-related discomfort.
One of the most important concepts we help runners understand is the relationship between training load, physical capacity and recovery.
Why Do Running Injuries Happen?
Running places repeated demands on your muscles, tendons, joints and bones. While your body is designed to adapt to physical activity, it needs sufficient time and appropriate loading to do so.
One common contributor to running-related injuries is a sudden increase in training load.
This might look like:
Returning to 10km runs after several months without running.
Increasing your weekly running distance significantly.
Adding extra running sessions without enough recovery.
Suddenly introducing hill sprints, speed sessions or higher-intensity training.
Training through persistent pain without adjusting your workload.
When the demands of training exceed what your body can currently tolerate, the risk of developing an injury may increase.
Understanding Training Load vs Capacity
Your body's capacity refers to its ability to tolerate physical demands.
Your training load refers to the amount of stress you're placing on your body through exercise, including how far, how often and how intensely you're running.
Ideally, your training load increases progressively as your body's capacity develops.
However, when training load increases too quickly, it can exceed your current capacity.
For example, if you've been comfortably running 5km twice a week, suddenly increasing to 10km every day represents a significant jump in training demand.
Your cardiovascular fitness might feel capable of handling the extra distance, but your muscles, tendons and bones may not yet be conditioned for that workload.
This mismatch can contribute to running-related pain and injury.
Common Running Injuries Associated With Overloading
Although running injuries can have several contributing factors, changes in training load are particularly relevant to many overuse conditions.
1. Achilles Tendinopathy
Pain and stiffness around the Achilles tendon, often experienced during or after running. Sudden increases in running volume, speed or hill training can contribute to symptoms.
2. Patellar Tendinopathy
Pain around the tendon below the kneecap, particularly during activities that place repeated demands on the knee.
3. Shin Splints (Medial Tibial Stress Syndrome)
Pain along the inner edge of the shinbone, commonly associated with repetitive running loads and changes in training intensity or volume.
4. Plantar Heel Pain
Discomfort underneath the heel or along the sole of the foot, which may become more noticeable during running or after periods of rest.
5. Bone Stress Injuries
Repetitive loading without sufficient adaptation and recovery can contribute to bone stress injuries, including stress fractures.
Not all running pain is caused by overloading, and an accurate assessment is important to determine the underlying cause.
How Quickly Should You Increase Your Running Distance?
You may have heard of the 10% rule, which suggests increasing your weekly running distance by no more than approximately 10% each week.
While this can be a useful general guideline, there is no single percentage that guarantees injury prevention.
Your ideal progression depends on several factors, including your running history, current fitness, previous injuries, training intensity and recovery.
For some runners, a smaller increase may be appropriate. Others may tolerate larger changes depending on their experience and conditioning.
The important takeaway is to build your running volume gradually rather than making sudden, significant jumps.
Why Recovery Is Just as Important as Training
Improvement doesn't happen through training alone.
When you run, your body experiences physical stress. With appropriate recovery, your muscles, tendons and other tissues can adapt to those demands over time.
However, consistently increasing training without allowing sufficient recovery can contribute to fatigue, reduced performance and injury risk.
Recovery strategies include getting adequate sleep, maintaining appropriate nutrition and hydration, incorporating easier training days and allowing sufficient time between demanding sessions.
Recovery isn't simply about taking days off. It's about balancing the demands of training with your body's ability to adapt.
Five Ways to Reduce Your Risk of Running Injuries
1. Build your running distance gradually.
Avoid sudden increases in your weekly kilometres, particularly when returning after a break.
2. Include strength training.
A well-structured strength program can help develop the physical capacity needed to tolerate running demands.
3. Manage your training intensity.
Not every run needs to be long, fast or challenging. Incorporating easier sessions can help manage your overall training load.
4. Pay attention to persistent pain.
Some muscle soreness can be normal when returning to exercise, but ongoing, worsening or localised pain shouldn't be ignored.
5. Seek professional guidance when needed.
An osteopath, physiotherapist or qualified running coach can help you understand your training demands and develop an appropriate progression.
How Can Osteopathy Help Runners?
At the Good Joint, our osteopaths take an individualised approach to understanding running-related pain and movement concerns.
Depending on your presentation, an osteopathic assessment may involve reviewing your injury history, current training load, movement, strength and physical capacity.
Treatment and management may include hands-on therapy where appropriate, exercise rehabilitation, strength and mobility recommendations, and guidance around returning to running.
Our multidisciplinary team also includes physiotherapists and chiropractors, allowing us to work together when your care would benefit from different areas of expertise.
The goal isn't simply to address your current symptoms. It's to help you understand the contributing factors and support a sustainable return to the activities you enjoy.
Running Pain? We're Here to Help.
Whether you're preparing for your first 5km, returning to running after an injury or training for your next marathon, understanding your body's capacity is an important part of staying active.
At the Good Joint in Mermaid Beach, Gold Coast, our team works with runners of all levels to assess injuries, manage pain and support long-term movement and performance.
If you're experiencing running-related pain or would like guidance on returning to training, our osteopathy and physiotherapy team can help.
Book an appointment with the Good Joint and let's work towards getting you moving well.