Performative Physical Therapy

What Breaks Runners When They Start Running?

Part 1: Training Load — Too Much, Too Soon, Too Fast

One of the biggest reasons new (and returning) runners get hurt is training load.

Sudden spikes in volume or intensity are consistently linked to injury risk. And here’s the part most runners don’t realize:
load tolerance is individual.

It’s influenced by sleep, stress, injury history, and running experience — not just motivation or fitness.

A common mistake I see is focusing only on distance and the “10% rule.” But training load is more than just mileage.

When planning runs, we have to consider:
• Distance
• Intensity (how hard the run is)
• Duration (time on your feet)

Two runs can be the same distance but place very different demands on the body depending on pace, terrain, and fatigue.

Just as important as building up is building in deload and recovery weeks. Progress doesn’t happen by increasing week after week forever. Adaptation happens when we give the body time to recover, adjust, and then build again.

This is one of the biggest reasons runners benefit from working with a run coach. These are the factors I’m considering when I build training plans — not just miles on a calendar.

If you want help building smart, sustainable training that supports performance and longevity, I’d love to help.

https://www.performativephysicaltherapy.com/blog/Dry-Needling

Looking for Dry Needling in Houston? Look no further! Dr. Amber has you covered!

Dry Needling I go straight to the source of your pain:• Into the muscle• Into the joint segment• Into those stubborn trigger points