17/07/2025
Attention runners 👟
Here are some important insights from a new study that tracked over 5,200 runners for 18 months—and it has key takeaways for anyone looking to increase their running distance.
The Single-Session Spike is the Biggest Risk
Researchers found that jumping your longest run in the past 30 days by more than 10% in just one session significantly increases the risk of an overuse injury:
• 10–30% increase → 1.6× higher injury risk
• 30–100% increase → 1.5× higher risk
• Over 100% increase (i.e., doubling your longest run!) → 2.3× higher risk
📈 Why Weekly Mileage Didn’t Predict Injury
Contrary to common advice:
• Changes in weekly mileage (like week-to-week or acute:chronic workload ratio) didn’t increase injury risk, and higher acute:chronic ratios even showed a slight protective effect
🛑 What This Means for You
1. Don’t exceed your 30-day longest run by more than 10% in any single session. Even “small” spikes carry risk.
2. Gradual weekly increases are still important, but preventing sudden spikes is critical.
3. Focus on session pacing, not just total weekly mileage.
➡️ https://bit.ly/4nzQ4ME
