About this episode

Sophie Lane discusses the critical relationship between training load and injury risk for runners, providing insights and practical advice for safe training practices.

In this episode, Sophie Lane dives into one of the biggest concerns for runners: injury risk. While most runners are worried about getting injured, very few are paying attention to the factor that consistently has the strongest relationship with injury risk - training load. From the popular 10% rule to the Acute:Chronic Workload Ratio (ACWR), Sophie breaks down what the research actually says about increasing training safely, managing recovery, and building resilience for long-term consistency. This episode is packed with practical advice to help you understand how much training your body can tolerate, why sudden spikes in volume or intensity can be problematic, and how to make smarter decisions when progressing your running. We discuss: • Why training load is one of the biggest risk factors for running-related injuries • The difference between acute and chronic training load • The research behind the Acute:Chronic Workload Ratio (ACWR) • Whether the 10% rule is actually evidence-based • Why intensity matters just as much as weekly kilometres • The role of deload weeks and recovery in staying healthy • How terrain, elevation and footwear can influence training stress • The…

Topics covered

• injury risk
• training load
• running
• recovery
• ACWR
• 10% rule
• resilience

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