Running: Progression, Injury Risk, and Nutrition for Training and Race Day
Running is one of the most accessible and popular forms of exercise, but achieving long-term success requires careful attention to progression, and nutrition to avoid injury and burnout. Whether you’re a seasoned marathoner or new to the sport, understanding these aspects can help you stay healthy and reach your goals.
Progression: Building Endurance and Speed Safely
Progression is the cornerstone of a successful running plan. It refers to the gradual increase in distance, speed, or intensity to improve performance while minimizing the risk of overtraining or injury. A common guideline is the 10% rule, which suggests increasing weekly mileage by no more than 10%. This conservative approach allows your muscles, tendons, and cardiovascular system to adapt.
Another critical aspect of progression is periodization—dividing training into cycles of base-building, intensity, and recovery. For example, a typical training cycle might include:
Base Phase: Focus on building aerobic capacity with easy, consistent runs, great for increasing volume.
Strength Phase: Add hill workouts, tempo runs, or intervals to build muscular endurance.
Peak Phase: Incorporate race-specific speedwork and potentially reduce overall volume.
Taper Phase: Reduce mileage in the weeks leading up to a race to allow for full recovery.
Tracking your runs using tools like GPS watches or apps can help monitor your progress and prevent overtraining. Consistency and patience are key—progress takes time but pays dividends in both performance and injury prevention.
Injury Rates: Understanding and Reducing Risk
Running is associated with a relatively high rate of overuse injuries, including runner’s knee (patellofemoral pain syndrome), Achilles tendinitis, and shin splints (medial tibial stress syndrome). These injuries often stem from factors such as increasing mileage too quickly, insufficient recovery, or changing footwear or running mechanics.
To minimize injury risk:
Follow a Gradual Plan: Avoid sudden spikes in mileage or intensity.
Incorporate Cross-Training: Activities like cycling, or strength training can improve overall fitness and increase tolerance to strain on running-specific muscles.
Focus on Recovery: Adequate rest, sleep, and active recovery practices such as foam rolling or massage can help improve recovery rates.
Pay Attention to Form: A running gait analysis can identify biomechanical inefficiencies, such as overstriding or excessive pronation/supination, which may contribute to injury. However, changing running mechanics will change how tissues and structures are loaded and may lead to aggravation, so a slow change over time is best.
Research also highlights the importance of strength training for runners. Exercises targeting the glutes, thighs, calves, and core can improve stability, reduce injury risk, and enhance running economy.
Nutrition for Training and Race Day
Nutrition plays a critical role in fueling performance and recovery. During training, your diet should provide the energy and nutrients needed to sustain activity and rebuild tissues.
Training Nutrition:
Carbohydrates: The primary fuel source for runners, carbs should make up 50-65% of your daily intake. Include whole grains, fruits, and starchy vegetables in your meals.
Protein: Essential for muscle repair and recovery, aim for at least 1.5 grams of protein per kilogram of body weight daily, if you are increasing volume or intensity I would suggest reaching for up to 2-2.5g/kg body weight. Include lean meats, eggs, dairy, or plant-based proteins.
Fats: The remainder of your calories will be healthy fats from nuts, seeds, avocados, and fish which provide long-lasting energy and support overall health.
Hydration: Staying hydrated is critical for performance. Monitor fluid intake throughout the day and consider adding electrolytes during longer runs.
Gels and Electrolytes: find a brand and flavor you like and use them in training, you don't want to ingest anything new on race day to avoid gastrointestinal distress during your event. It will also aid in training efforts reducing fatigue.
Race Day Nutrition:
On race day, nutrition timing and composition are especially important:
Pre-Race Meal: Eat a carbohydrate-rich meal 3-4 hours before the start. Examples include oatmeal with banana, toast with honey, or a bagel with peanut butter. Nothing new!
During the Race: For events lasting more than 60-90 minutes, consume 60+ grams of carbohydrates per hour via gels, chews, or sports drinks to maintain energy levels. Nothing new!
Post-Race Recovery: Prioritize a meal with a 3:1 ratio of carbs to protein within 30 minutes of finishing to replenish glycogen stores and promote muscle repair.
Experimenting with nutrition during training is crucial to avoid gastrointestinal distress on race day. What works for one runner may not work for another, so practice your race-day plan in advance.
Conclusion
Running is a rewarding activity that offers countless physical and mental benefits, but it’s essential to approach it with a strategy that prioritizes progression, injury risk reduction, and nutrition. By following a well-structured plan, incorporating strength and recovery practices, and fueling your body appropriately, you can enjoy consistent improvement and long-term success. Whether your goal is a new personal best or simply staying healthy, these principles will set you on the path to becoming a stronger, faster runner for longer.
If you’re starting or progressing as a runner and want some help our Personal Trainer Matthew has a decade of experience and schedule availability click here to book into his schedule for a consultation or send an email to matthew@phaseoneperformance.com
