How Much Running Is Too Much?

📈 New research from over 5,000 recreational runners just gave us some big clues on how to lower your risk of running injuries. This is a fairly large group of participants and therefore it helps strengthen some of the requirements that may be misinterpreted by outliers in the data.

✅ The #1 mistake?

Increasing your weekly distance by more than 30% over your usual average. Your body needs gradual load to build up, sudden jumps overload tendons, muscles and joints.

✅ Another risk?

Doing your longest run too fast. Long runs should build volume & tissue durability. Going at race pace during long efforts means higher injury odds.

✅ Finally?

Running at the same pace all the time. Easy runs build resilience. Faster intervals build power. Mixing speeds actually protects you more than always cruising at one moderate level.

🎯 If you’re pushing your distance or speed right now, pay attention to gradual progressions. Your future knees, hips & shins will thank you.