A recent study, (Damsted et al, 2018) examining the role of training load and progression in running-related injuries found that while most running injuries are related to tissue overload, the evidence supporting effective load-management was not running-specific. That is, the main 2 changes in training that increased the risk of injury were:
- Sudden increase in running distance between 2 weeks
- Recent change in one or more training variables incl speed, distance, training volume or frequency
Runners have long used the age-old runner’s ‘rule’ of only progressing their longest run by 10% a week. But this study found that there was NO SUPPORTING EVIDENCE for this assumption. Instead, this rule is best used only as a rough guide and may be altered for lower training loads.
So, here’s the new 30/20/10% rule of progression:
- 30% increase of the longest run if your total running distance is 0-10kms/week
- 20% for 10-20kms/week
- but <10% for very high weekly distances.
The best approach is an individualised approach having identified the specific injury risk factors of the individual runner (eg. high BMI, novice runner, previous injury). As a general guide, use the INJURED RUNNERS SYMPTOM RESPONSE. Which is a guide to training tolerance and progression where training is acceptable to a pain level of 0-3, where the pain settles within 2 hours and is continuing to improve with time.
If you want some help in progressing your running training safely and effectively and minimising your risk of injury, or if you are carrying an injury, which is stopping your running progression, one of our super star physios can definitely help. Book an appointment and ask us how.
Miami Physio: 9534 4111
Lakelands Physio: 9542 9999