{"id":13717,"date":"2025-11-11T17:59:05","date_gmt":"2025-11-11T22:59:05","guid":{"rendered":"https:\/\/physioextra.ca\/conseils-sante\/course-etude-blessures\/"},"modified":"2026-04-21T14:53:10","modified_gmt":"2026-04-21T18:53:10","slug":"running-study-injuries","status":"publish","type":"post","link":"https:\/\/physioextra.ca\/en\/health-tips\/running-study-injuries\/","title":{"rendered":"Running Too Much, Too Fast? One Session May Be Enough to Cause an Injury"},"content":{"rendered":"<article lang=\"en\">\n<h2>One overly ambitious run is enough<\/h2>\n<p>Over 18 months, researchers followed 5,205 recreational runners, automatically collecting their training data through Garmin GPS watches<sup>1<\/sup>. The goal was to understand which increases in distance were most likely to lead to overuse injuries (tendinitis, shin splints, joint pain, etc.).<\/p>\n<p>The results are clear: a single session with a distance increase of more than 10% compared to the longest run of the past 30 days significantly raises the risk of injury.<\/p>\n<p>Observed increases:<\/p>\n<ul>\n<li>64% higher risk for a 10-30% increase<\/li>\n<li>52% higher risk for a 30-100% increase<\/li>\n<li>128% higher risk if the distance is doubled or more<\/li>\n<\/ul>\n<p>In contrast, variations in training load analyzed on a weekly basis were not significantly associated with increased risk in this study.<\/p>\n<h2>Toward a new paradigm: the single session<\/h2>\n<p>These findings challenge traditional approaches to training load monitoring. Instead of focusing solely on weekly volume, <strong>it becomes essential to track sudden increases in individual sessions.<\/strong><\/p>\n<p>In running, overuse injuries often appear without warning signs. This reinforces the idea that sudden spikes in load are more problematic than gradual week-to-week variations.<\/p>\n<h2>Practical recommendations for runners<\/h2>\n<p>Here are some principles to integrate into your training plans to reduce injury risk:<\/p>\n<h3>1. Limit distance increases in a single run<\/h3>\n<p>Avoid increasing your distance by more than 10% compared to your longest run in the past 30 days. For example: if your longest run was 10 km, don\u2019t exceed 11 km in your next long run.<\/p>\n<h3>2. Spread volume increases across several sessions<\/h3>\n<p>It\u2019s better to gradually add volume over multiple runs rather than making a big leap in one session. Even modest progressions (for example 11 km, then 12.1 km, then 13.3 km in the same week) can accumulate quickly and raise injury risk.<\/p>\n<h3>3. Include recovery days<\/h3>\n<p>Alternate training days with lighter or full rest days to allow your body to adapt gradually to new loads.<\/p>\n<h3>4. Listen to your body<\/h3>\n<p>Persistent pain, unusual fatigue, or declining performance should be taken seriously. It\u2019s better to adjust your training than to risk a long interruption due to injury.<\/p>\n<h2>The perspective of Jean-Maxime, sports physiotherapist<\/h2>\n<p>This study highlights an important concept in running training planning. A sudden increase in distance during a single run can cause an injury \u2014 a frequent reason for consultation in sports physiotherapy.<\/p>\n<p>While the overall message of the study is relevant, its statistics cannot be applied directly to every runner. Several confounding variables must be considered, as they can influence outcomes. For example, weight, age, sex, and training history are independent factors affecting one\u2019s ability to increase training volume. Similarly, dependent variables such as nutrition, sleep, work or study schedules, and psychological state also influence one\u2019s capacity to safely handle longer distances.<\/p>\n<p>It therefore remains essential to consult a professional who can assess each runner\u2019s abilities and goals to develop a safe and personalized training program.<\/p>\n<p>At PhysioExtra, we support runners of all levels in their progress. If you\u2019ve experienced an injury or want to structure your training safely, our professionals can help you reach your goals while minimizing risks. <a href=\"https:\/\/physioextra.ca\/en\/expertise\/running-assessment-and-analysis\/\">Learn more about our running assessment service.<\/a><\/p>\n<p><strong><sup>1<\/sup> Study source: <\/strong>Schuster Brandt Frandsen J. et al. \u201cHow much running is too much? Identifying high-risk running sessions in a 5200-person cohort study,\u201d *British Journal of Sports Medicine*, 2025. [Online]: https:\/\/doi.org\/10.1136\/bjsports-2024-109380<\/p>\n<\/article>\n","protected":false},"excerpt":{"rendered":"<p>One overly ambitious run is enough Over 18 months, researchers followed 5,205 recreational runners, automatically collecting their training data through Garmin GPS watches1. The goal was to understand which increases in distance were most likely [&hellip;]<\/p>\n","protected":false},"author":15,"featured_media":13713,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[456,547,682,663,542,540],"tags":[],"class_list":["post-13717","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-physical-health-and-sports","category-running","category-running-articles","category-running-assessment","category-services-and-expertise-3","category-sports-en"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Running Too Much, Too Fast? A Study on Running | PhysioExtra<\/title>\n<meta name=\"description\" content=\"Is the week-to-week accumulation of mileage the main cause of running injuries? 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