When runners get injured, they often assume they did too much. Too many kilometres, too many sessions, not enough rest. Sometimes that is true. But just as often, the real issue is the opposite.
The secret to training well as a runner is not simply running less or resting more. It is finding the right amount of training for your body and keeping it consistent, the sweet spot.
1. The Most Common Mistake Runners Make
The biggest mistake we see is doing too much, too soon. This usually shows up after a break or when just getting started. Someone takes time off due to work, holidays, illness, or life getting busy, then motivation returns and suddenly they sign up for a half-marathon or jump straight back into long group runs.Most runners know this is risky. But excitement and external pressure often override logic.
These big spikes in training load are one of the strongest predictors of running-related injuries.
A recent study showed that increasing long run distance by more than about ten percent compared to what you have been doing recently significantly increases injury risk. This is especially common in group running environments where runners get pulled along into distances they are not yet prepared for.
2. The Mistake Most Runners Do Not Realise They Are Making
What surprises many runners is that undertraining can also increase injury risk. After a couple of weeks off, like over Christmas or a holiday period, runners often feel fresher. They assume their body is recovered and ready to go again. In reality, their tissues are often underloaded.
There is an optimal level of training that actually protects against injury. That level is different for everyone and depends on your history, your background, and most importantly what you have been doing recently. When training drops too low, your tissues lose some of their capacity to handle load. Then when you try to ramp things back up, even gradually, the body is less prepared to tolerate it. This is why many runners get injured not during heavy training blocks, but shortly after breaks.
Finding the Sweet Spot: Runners who train consistently tend to get injured less. That does not mean training hard all the time. It means training at a level that your body is adapted to and staying close to it. For some runners, that sweet spot might be three runs per week. For others, it might be five or six. What matters most is consistency and avoiding big swings up or down.
We often see runners who only manage one or two runs per week and wonder why they keep getting niggles. Compared to someone running three or four times weekly, their tissues are simply not as well adapted to the demands of running. In fact, some runners actually become more robust as they run a little more, provided the increase is planned and progressive.
3. The Strength Training Problem
Another common mistake runners make is avoiding strength work. Many runners believe strength training will slow them down, bulk them up, or take time away from running. Others simply do not enjoy it. In reality, strength training increases tissue capacity, improves running efficiency, and helps protect against injury. It does not replace running. It supports it. Runners who skip strength work are often limiting both their performance and their resilience.
Why Injuries Keep Coming Back: This sweet spot becomes even harder to find after injury. When runners are returning from injury, they often struggle to reach that protective level of load again. Every time they build momentum, something flares up and sets them back. These setbacks are not a sign of failure. They usually mean load is not being progressed in the right way, or that the body has not rebuilt enough capacity yet.
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To finalise, training well as a runner is not about avoiding load. It is about managing it. Avoid big jumps after breaks. Be cautious with long group runs. Maintain consistency even during busy periods. Build strength alongside your running. Most importantly, recognise that doing too little for too long can be just as risky as doing too much. The goal is not to rest your way out of injury. The goal is to build a body that can tolerate running well, week after week.