For beginner or returning runners, there is so much information out there about how to start running, but a lot of the focus tends to be purely on distance.
As a keen runner and a running Physiotherapist and coach, I want to share a more detailed approach to managing your training program. It’s absolutely ESSENTIAL to move beyond simply tracking how far you run each week. Instead, the focus should be on both volume and intensity, using a comprehensive approach to monitor and adjust your training load to ensure a safe and effective recovery.
1. Volume and Mechanical Load
While distance is a part of the equation, it doesn’t capture the full picture of training stress. Your total training volume (the amount of time or distance you run each week) influences the mechanical load on your body. To prevent overuse injuries and avoid setbacks, we need to increase volume gradually, focusing on building up running time in shorter, manageable segments before extending distance. This method helps your muscles and joints adjust to the demands of running without overwhelming your body.
2. Intensity and Physiological Load
Beyond just covering more distance, training intensity plays a key role in recovery and performance. It’s important to balance high and low intensity sessions to manage the internal load—the physiological effort your body exerts during runs. This can be measured by factors such as:
- Heart rate during runs (staying in a moderate zone on most days with controlled higher intensity on others),
- Session rating of perceived exertion (sRPE), which allows us to measure how hard a session felt for you on a 1-10 scale.
By combining internal metrics like heart rate and perceived effort with external factors such as distance and pace, we have a clearer view of your body’s stress levels. This approach ensures the focus is not on “how much” you’re running but also “how hard” your body is working during those runs.
3. Wearable Tech & Real-Time Feedback
Incorporating data from wearable devices where possible to track key metrics like cadence, HRV and other biomechanical load indicators is super useful. This real-time feedback will allow us to make quick adjustments to your program and ensure you’re progressing without undue risk of injury.
4. Structured Recovery
Scheduling plenty of recovery time between higher-intensity sessions gives your body the opportunity to adapt. Recovery is an essential part of building resilience and preventing overtraining, especially after a layoff from running. This strategy of balancing volume and intensity will help ensure a smooth transition into running while reducing injury risk.
Finally – you don’t need to do this all on your own!!! As a coach and Physio I can help to guide you through each step and make any necessary adjustments as you progress, and I absolutely love seeing runners make progress.
