Why Most Runners Get Injured (and How to Stop Being One of Them)

With the warmer weather and the end of winter sports, we’re seeing the return of recreational running season. Over the past few years, especially since COVID, running has exploded in popularity. Just look at the booming numbers at local running festivals and community events!

But with more runners hitting the pavement, we’re also seeing a rise in common running related injuries (check out our previous blog for more on this). Most of these are overuse injuries, which occur when there’s a mismatch between your body’s capacity (what your muscles, ligaments, tendons, and bones can tolerate) and the load you’re putting through them.

What Does “Load” Mean in Running?

In running, load refers to the physical stress placed on your body. This can come from:

• Increasing distance - Every step places load through your body, so more steps = more load.
• Increasing intensity, speed, hills, or effort - The harder you run, the greater the force per step.

Understanding this helps explain why the following three golden rules are essential for a strong and injury free running program.

Golden Rule 1: Establish Your Base

Your base is what your body can currently handle comfortably. It depends on your existing running load, how many kilometres you’re doing each week, and how intense those runs are.

If you’re coming from a field sport or the gym, that gives you a solid fitness foundation, but your running specific base might still be lower. Start from where you are now, not where you want to be. That’s your launch point for safe, sustainable progress.

Golden Rule 2: Follow the 10% Rule

When increasing your weekly mileage, stick to a maximum 10% increase per week. For example, if you run 20km in Week 1, don’t exceed 22km in Week 2.

This is the number one rule most recreational runners break, especially when training for an event. The story usually goes something like this:

1. They sign up for an event a bit too late.
2. They ramp up their training quickly to catch up.
3. They pick up an overuse injury and take a week off.
4. They fall behind again and push harder.
5. The injury returns and the cycle continues.
   

Sticking to the 10% rule dramatically reduces your risk of overuse injuries and keeps your training consistent.

Golden Rule 3: Take Deload Weeks

Every 4 to 6 weeks, schedule a deload week, this is a period where you reduce intensity, volume, or both.

This gives your body time to recover and adapt, keeping you fresh and helping you continue progressing safely. Think of it as hitting the reset button so you can attack your next training block feeling strong, not fatigued.

The Bottom Line

Running is one of the most accessible and rewarding forms of exercise, but it rewards consistency and smart progression. Build your base, increase gradually, and recover intentionally, and your body will thank you for it (especially those knees and calves).