How to Structure a Running Programme to Prevent Injury
- Admin Team
- 2 days ago
- 5 min read
Written by Levi Ferris - Senior Podiatrist
Running is wonderfully simple: put one foot in front of the other. Yet designing a training programme that builds fitness without getting sidetracked by injury is far from trivial. The key lies in the interplay between load (how much and how hard you run), your body’s capacity to handle that load, and the recovery processes that restore and build that capacity. One
of the primary causes of injury is when load outpaces capacity.
Here’s how to build a running programme with injury prevention in mind.
Progressive overload: building capacity safely
Progressive overload means gradually increasing the stress (running volume/intensity) so you adapt and become stronger, fitter, more resilient. But this process must be managed. In order to achieve and manage this you need to keep training load below your current capacity (or build capacity to match load) to avoid tissue breakdown.
In practice: Begin with your current baseline – how many sessions you already do, what distances, what pace.
Increase one variable at a time (volume, intensity, frequency) - for example: add one easy run, or slightly increase long-run distance, or add some light intervals.
Use a conservative rule of thumb: it is highly suggested not increasing weekly load by more than ~10% from week to week (the so-called “10% rule”). This simple limit highlights the necessity to ensure your loads are not increased too quickly.
Track not only volume (km, minutes) but also intensity (how hard the session felt). When thinking about the concept of ‘load’it equates to = amount × intensity (or external × internal load).
The point: if you jump too quickly (for example going from 20 km one week to 35 km the next, or doing too many hard sessions), you increase the risk of injury because tissues (muscle, tendon, bone) haven’t adapted within that time frame. Monitoring the acute:chronic workload ratio (recent load vs longer-term load) is one way to assess risk.
One thing runners must bear in mind is that the 10% rule has its uses but also its limitations as a way to guide progression of their training.
For example, when a runner is coming back after injury, quite often they will start with short runs. A lot of the time if a runner has had a prolonged break from running as a result, they will be recommended 3-5 minute short runs. In this scenario if we apply the 10% rule here the weekly increase may be as little as 1-2 minutes for the entire week. Therefore it will take forever to get anywhere!
On the other hand, high mileage runners such as elite athletes may be running 160-220 km per week. By adding 10% to this would be a huge step up in a programme that's already pretty full!
With runners their ability to manage training changes varies significantly. Those that have had multiple injury setbacks often need a slower approach with small weekly increases (e.g. 5%). Whereas, experienced runners recovering from a minor injury may tolerate bigger increases (e.g. 20 - 30%) and may need to do this to prepare for an event.
There are very few rules in running and rehab that we must rigidly stick to. The 10% rule rule is useful but be prepared to adapt it to suit individual needs and plan recovery weeks as part of the progression.
Plan for deload weeks
Even the best programmes include built-in periods of relative reduction in load (deloads) to allow adaptation and restoration. Building continuously without planned recovery increases fatigue, suppresses adaptation and raises injury risk.
In your running programme, you might use a 3-week build, then a 1-week easier “deload” where you reduce volume and/or intensity (for example, 30–50% less load) before the next build cycle. This is a form of periodisation and is important for runners to comprehend.
Deload weeks allow your body’s tissues (muscles, tendons, bones, connective) to repair micro-damage, restore energy systems and reduce accumulated fatigue. You’ll likely feel fresher, faster and less “beat up” after.
Recovery, sleep and nutrition — the support pillars
A programme isn’t just about how many runs you do. The support systems of recovery, sleep and nutrition influence your capacity to adapt.
Recovery & rest days: Build in at least one full rest day each week (or active recovery: very light cross-training, mobility). On hard days, follow with an easier pace day. It is important to remember training stress must be balanced by recovery or you risk moving from adaptation into degradation.
Sleep: Quality sleep is vital. During deep sleep, tissue repair hormones are released, immune function is restored, metabolic recovery happens. If you sacrifice sleep, your ability to adapt to running stress is reduced, and injury risk goes up.
Nutrition: You need adequate energy (calories), good macro-nutrition (proteins, carbs, fats) and micronutrients to support repair and adaptation. If you consistently under-fuel (or are in energy deficit), the risk of bone stress injuries, tendinopathy and other problems increases. The recovery side of physical exercise is just as important and should not be dismissed or taken for granted.
Some practical nutrition tips:
After harder sessions, include a mix of carbs + protein to support recovery.
Ensure enough overall daily calorie intake to support training, recovery and tissue adaptation.
Stay well-hydrated and manage lifestyle stress (which also ties into recovery capacity).
Pulling it all together: a sample 8-week structure
Here’s how a simplified 8-week cycle might look for a recreational runner aiming to build safely and minimise injury risk:
Weeks 1–3: Build phase – e.g., increase volume or intensity gradually (≤10% per week).
Week 4: Deload – reduce overall load (~40–50% of the previous week), keep sessions easy, focus on mobility, sleep and recovery.
Weeks 5–7: Next build – again increasing either volume or intensity (for example more tempo runs or long-run distance) while monitoring how your body feels.
Week 8: Another deload or “easier” week, before perhaps another build ahead.
Throughout, monitor how you feel: any unusual aches, fatigue, sleep disturbance, drop in mood or training “spark”? You must listen to your body and manage load to avoid that “training stress exceeds tissue capacity” scenario.
Key Warning Signs of Overtraining
Ultimately ensure to listen to your body’s demands and ensure to not ignore the following factors:
Difficulty performing typical workouts for more than a week
Excessive fatigue
Higher resting heart rate
Decreased appetite
Sorer muscles
Troubled sleep
Irritability
Increased perspiration
Decreased desire to train
Final thoughts
Structuring your running programme to prevent injury isn’t just about “run more” or “run harder” — it’s about working smarter not harder. Use progressive overload carefully, embed deload weeks, prioritise recovery, sleep and nutrition, and monitor not just what you do, but how your body responds. Good load management is one of the greatest contributors to staying injury-free, and the most successful runners build capacity not just by adding load but by doing so with respect for the tissues and systems adapting beneath.
