Load Management for Runners

Managing running load and volume is a very important component of your running program. Training errors are the single biggest cause of running related injuries that we see present in the Evolved Physio clinic and so many of them are preventable with just a few tweaks and a bit of education.

Load management is important for all runners and running based sport athletes, but even more so if you are still relatively new to running or returning to sport/activity after a period of lower activity levels. So what is "load Management"?

The tissues in our body - the bones, muscles, ligaments and tendons all have a “capacity” or load tolerance, that they can work at safely. This tolerance level is different for each type of tissue and varies between every person. If we suddenly or repetitively exceed the capacity limit of any individual tissue type, it can result in overload and subsequent injury due to tissue breakdown.

"Load" is the cumulative forces we put through tissues in a given timeframe. This will include any exercise that is done but particularly when dealing with injury we need to consider the other types of load that occur with daily living such as standing, walking, climbing stairs etc that all contribute to the total load on tissues.

As we can see in the diagram above there are multiple factors that contribute to both capacity and load, some of which are modifiable such as volume, intensity and strength, and others such as genetics and previous injury history that we can't control or change. The ultimate aim is to ensure that the scales are always tipped upwards in favour of capacity so that even if occasionally the load does spike higher, then the tissues still have the capacity to cope with the increased load.

When we exercises the repetitive movement and strain on the tissues creates micro trauma. This process is normal and not a cause for concern. The body is very adept at healing this micro trauma and the process of regeneration is what makes out tissues stronger and more robust.

But this process takes time and if the next episode of loading comes before the recovery process is complete, and this happens again and again we can end up with tissue breakdown and less capacity to withstand subsequent loads.

Tendons in particular are susceptible to sudden fluctuations in load, for example if you normally run 5 km and suddenly increase that to 10km or 15km or you normally run 3 times per week and suddenly you up that to 5 or 6 days per week, this could be a higher rate loading than the tendon can cope with and there can be subsequent acute tendon pain.

Bone is more susceptible to repetitive load and can be vulnerable when there is consistent impact loading without adequate time for repair at a cellular level leading to bone stress injuries. Appropriate nutrition is also critical to preventing or recovery from bone stress injury.

Our body is constantly adapting to load but it takes some time for this to occur so allowing 24-36 hours between one episode of higher intensity loading and the next will allow sufficient recovery time and minimise the chance of overload. Avoiding sudden spikes in load or prolonged periods of intensive loading are also critical factors in load management so having a periodised training program that provided a graduated approach to increasing load and also cycles through various loading patterns is key.

When considering how much load you are putting into your body, think about more than just the running. Consider this list and how you could better distribute your training load.

• Running:

  • Distance

  • Frequency/week

  • Pace

  • Surface you run on

  • Footwear

  • Running gait and biomechanics

• Other training loads - weights, walking, cycling etc, How frequently and when do they occur?

• Training history - have you been consistently active or are you coming back to exercise after a more sedentary period?

• Work - do you stand all day or is your job very physical? Do you sit all day and then do sudden burst of high intensity exercise?

• Rest days - do you have any? Are they balanced amongst everything else?

• Sleep - Are you getting enough and is it quality sleep? Good sleep quality and a good sleep hygiene routine that allows adequate rest is essential to tissue recovery

• Nutrition - are you getting the high quality nutrients you need to allow for tissue healing and repair? Are you eating enough? Insufficient energy and nutrient intake and low calorie diets are strongly associated with bone stress injury

• Age - as much as we might hate to admit it there are changes to soft tissue quality that occur with aging that directly affect tissue capacity and we may need to modify training loads as we move through life

Add some variety to your running by mixing up the running variable such as pace, distance and surface you run on. If you always run at one pace consider adding some interval session or tempo runs into the mix. If you always run the same route try varying the surfaces, terrain or distance. Consider what else you do in a day or within the 36 hour recovery window that could be contributing to tissue overload.

Cross train with activities that provide the body with a different type of loading such as strength training, pilates, swimming or cycling. Set goals that are realistic and have sensible time frames for building up the kilometres - the suggested rate of increase in total volume per week is only 10%, however this can be incrementally slow if you're starting from a low volume so be sensible when increasing distance or volume and avoid increasing multiple trainign elememnts at the same time (ie don't go for a longer, faster run in new footwear!)

Most importantly - listen to your body! Our bodies are great at telling us when to stop or take a break.... we are just not always that good at listening 🙉.

If you do have any niggles or injuries get them seen to sooner rather than later. Ignoring the early signs of tendon overload or bone stress can have long term consequences and significantly affect ability remain active. Often a slight change to the training program or additional strength exercises can have you back on track sooner rather than later with minimal impact to your program and goals.

Evolved Physio is a welcoming Physiotherapy clinic located in Kincumber on the NSW central coast. With an experienced physiotherapist and 45 minute treatment sessions our aim is to get you back to doing what you love as soon as possible. Have questions? Reach out, we'd love to hear from you.

Please note that all advice given here is general in nature and may not apply to everyone. If you are experiencing pain or injury we recommend individual assessment by a qualified health practitioner for a tailored program.