29/09/2025
⚠️ Calling all runners! New research highlights a major factor in preventing overuse injuries. 🏃♀️💨
A comprehensive new study of over 5,200 runners, published in the British Journal of Sports Medicine, sheds light on injury risk, suggesting that the distance of your single runs may be more critical than traditional weekly mileage increases.
The study found a significantly increased risk of an overuse injury when the distance of a single running session exceeds 10% of the longest run you completed in the past 30 days.
This suggests that rapidly increasing the length of one run (a "single-session spike") is a high-risk factor.
The practical tip? Focus on consistency and avoid large, sudden jumps. Check your training logs! If your longest run last month was 8 miles, keep your next long run under 8.8 miles.
Run smarter: Prioritize a gradual, session-by-session progression to help keep you healthy and on the road!
You can read my blog post about the research here: https://hampsteadosteopathy.com/the-new-10-percent-rule-to-avoid-running-injuries/
or Read the full study abstract here: https://bjsm.bmj.com/content/59/17/1203
Unlock the secret to how to avoid running injuries! New research reveals the single-session 10% rule is more critical than weekly mileage
