Running. How much running is too much?

 Running – How Much Running is Too Much?

Understanding the Fine Line Between Progress and Overload

As runners we want to do our best, and the thrill of a personal best or the satisfaction of finishing a hard session can become addictive. The more we run, the better we get, up to a point. But how do you know when enough is enough? And how much is too much before you start tipping over into the dreaded injury zone?

As a runner and a running injuries specialist I am aware of the consequences of pushing too hard—whether that’s overtraining, overreaching in a single session, or simply doing more than your body can handle. In this article I aim to look at how training stress affects the body, what signs to look for if things go wrong, and how to avoid common pitfalls. Whether you’re new to running or have years under your running belt, understanding how your body responds to load is essential in working out how much is too much.

Training Load: It’s Not One-Size-Fits-All

Training load isn’t just about miles per week or pace. It’s the sum of all stressors on your body—volume, intensity, frequency, recovery time, and even non-running factors like sleep, work stress, or nutrition.

Beginners often have lower load tolerance simply because their tissues (muscles, tendons, joints) haven’t adapted to repetitive impact yet. Even a modest increase in mileage or intensity can tip the balance.
Experienced runners, on the other hand, may have a higher capacity but are not immune—especially if they skip recovery or ramp up too quickly after time off.

The Science Behind Progress (and Problems)

The body responds to training stress through a process called supercompensation. After a workout, microtrauma occurs in muscle fibres and connective tissues. During recovery, the body not only repairs the damage but strengthens the tissue to better handle future stress.

But here’s the catch: recovery is where adaptation happens. Without it, you’re just breaking yourself down.

If you train hard again before full recovery, the body accumulates stress without the chance to rebuild. This can lead to:

• Overreaching – short-term fatigue leading to delayed onset muscle soreness, or DOMS, that usually resolves with a few days’ rest
• Overtraining Syndrome – a longer-term condition with symptoms like chronic fatigue, irritability, reduced performance, and higher injury risk

Warning Signs You’re Doing Too Much

Every runner is different, but here are common red flags:

• Persistent fatigue, even after rest days
• Slower recovery between runs
• Loss of enthusiasm or motivation
• Decreased performance despite consistent training
• Disrupted sleep patterns or mood changes
• Persistent niggles or joint pain

These are signals, not weaknesses. Learning to listen to them is a skill in itself.

Guidelines to Avoid Overdoing It

1. Follow the 10% rule – increase mileage by no more than 10% per week.
2. Include rest and recovery weeks every 3–4 weeks in a training cycle.
3. Sleep, eat, and hydrate in a structured manner as part of your training.
4. Cross-train to reduce repetitive strain and promote balanced strength.
5. Vary your intensity – every run should not be hard. An 80/20 ratio easy/hard works for most runners.
6. Use a training log or app to monitor your load and recovery patterns.
7. Trust how you feel – data is helpful, but don’t ignore physical feedback. If you are tired, go out easy and save the hard session for another day. If you are unwell, consider staying at home!

Recovery Is Not Laziness—It’s Smart Training

Runners who train well over the long term do not just train hard. They train smart. A well-timed rest day can be the difference between a new personal best and a frustrating injury.

When Things Go Wrong: What to Do

If you suspect you’ve overdone it:

• Dial back the intensity or take a few days off completely.
• Switch to low-impact cross-training like cycling or swimming.
• Prioritise sleep and nutrition.
• If pain or fatigue persists, seek professional guidance—early advice can prevent a long layoff.

You’re Not Alone

At Active Podiatry, we have worked with runners at every level—from first-timers to ultramarathoners. Our aim is not just to treat injuries but to help runners understand how to train sustainably and return stronger.

If you’re feeling stuck, sore, or unsure whether you’re doing too much, we’re here to help. Prevention is always better than cure—but if you’re already struggling, it’s not too late to course-correct.