16/01/2026
HEY RUNNERS! Whether you’re a novice, experienced or professional runner, these rules still apply!
🏃🏾♀️ Strength train at least 2×/week
Strength training helps muscles and tendons better handle the repeated loads of running. This improves force absorption, supports joint stability, and builds tissue capacity so your body can tolerate higher training volumes over time.
🏃🏾♀️ Avoid sudden spikes in single runs
Big jumps in one session stress tissues more than steady progress. Use ~10% increases in long runs as a guideline, not a rigid rule.
🏃🏾♀️ Progressively train your calves
In my practice, calves are consistently undertrained and often not progressed enough. Yet during running, the soleus, gastrocnemius and Achilles absorb huge forces — up to 6–7× bodyweight through the Achilles, with the soleus doing the majority of the work, especially at endurance speeds.
Consistency > quick jumps.
Build patiently and your body will keep up.
