Running

Distance Running Overview

Distance running is one of the most popular and accessible forms of exercise, with benefits for cardiovascular health, mental wellbeing, and general fitness.

However, due to the repetitive nature of running, injuries are also common when training loads increase too quickly or when underlying weaknesses are present.

This resource aims to provide an overview of distance running, including parameters for load management and running programs, as well as gait analysis and strength goals.

At Fitness Physio Merewether, we regularly work with runners of all levels — from beginners starting their first 5km through to experienced runners training for half marathons and marathons.

Running assessments can help identify training errors, strength deficits, and movement patterns that may increase injury risk.

Running Load and Programs

Overuse injuries are extremely common in distance runners, and load management is the most crucial aspect of recovery. Many overuse injuries may have an underlying strength deficit or gait abnormality contribution, however if load is not managed appropriately, the issue is likely to recur.

Appropriate training progression allows the body’s muscles, tendons, and bones to gradually adapt to the stresses of running. Sudden increases in distance, speed, or hills are one of the most common causes of running injuries.

How often should you run?

This will always depend on the individual person, their goals, their running history and what else they do outside of running. Allowing recovery time is crucial for preventing overuse injuries.

Generally running 3–4 times per week, with a variety of run types is suitable for the average runner.

More experienced runners may tolerate higher frequencies, while newer runners often benefit from including rest days or cross-training days between runs.

How fast should you run?

Again this depends on your goals and current activity level. It’s important to include a variety of tempos and running styles in your program.

An example of this might be somebody training for a half marathon running 3 times per week. They might include:

• 1 light recovery run 
• 1 longer endurance run
• 1 tempo or speed run including interval sets

New runners might also include intervals in their light or longer runs.

E.g. Running for 30 seconds then walking for 60 seconds, gradually reducing walking and increasing the running intervals.

Most runners benefit from completing the majority of their weekly running at an easy conversational pace, with shorter higher intensity sessions included where appropriate.

How far should you run?

A general rule for load management and progressing running distance is the 10–20% rule.

Tracking your total weekly distance is the first step.

For example running 5km twice per week = a total weekly distance of 10km.

Depending on your running history, your program should start with a relatively low and achievable load.

E.g. a new runner might start with a total of ~5km per week across 3 runs, whereas an experienced runner may start with a total of 10–15km per week.

This tolerable load is then increased by 10–20% per week.

E.g. if you’ve tolerated a weekly distance of 10km, the following week can progress to a total of 11–12km.

Progression should be slowed or paused if pain develops during or after running.

Example Running Program – Beginner Progression

The example below demonstrates a simple 3-run-per-week structure including an easy recovery run, a higher tempo run, and a steady long run.

Below is an example program designed for a relatively new runner, beginning with a total weekly distance of 5km including a 2.5km long run, progressing to a total weekly distance of 20km including a 10km long run.

Run 1 – Easy recovery: Comfortable conversational pace focused on recovery and maintaining weekly running frequency.

Run 2 – Tempo run: A slightly faster pace designed to improve running fitness and efficiency. This should feel challenging but sustainable.

Run 3 – Long run: Steady comfortable pace aimed at gradually improving endurance and total weekly running capacity.

Beginners may also perform any of these runs using run-walk intervals if required.

Other Running Parameters

There are endless other parameters to take into account when running long distances.

Some of the most important aspects include:

• Cadence
  • Ideal cadence is 170–180 steps per minute.
  • Majority of runners sit below this.
  • Research has shown cadence below ~165 steps per minute may be associated with increased injury risk.
  • Small increases in cadence can sometimes reduce stress on the knees and hips.
• Heart Rate / RPE
  • Heart rate zones are an important part of running training.
  • If you don’t have access to a smartwatch to measure heart rate, using the Borg RPE scale (rating of perceived exertion) is a suitable alternative.
• Elevation Gain
  • Elevation gain should be taken into account when training.
  • Elevation gain and distance should not be dramatically increased in the same week, as this significantly increases training load.
  • Hill running also places increased load on the calf and Achilles tendon.
• Strength
  • Strength training is extremely important with runners.
  • Working on muscle endurance and power reduces the risk of overuse injuries.
  • Identifying and addressing strength deficits before they cause an issue early on is greatly beneficial.
  • Key muscle groups for runners include the calves, quadriceps, hamstrings, glutes and hip stabilisers.

Common Running Injuries

Some of the most common running injuries seen in physiotherapy clinics include:

• Patellofemoral pain (runner’s knee)
• Achilles tendinopathy 
• Plantar fasciopathy
• Medial tibial stress syndrome (shin splints)
• Stress fractures
• Hamstring and calf strains

Many of these injuries are related to training load increases, strength deficits, or biomechanical factors. Early management can often prevent these issues from becoming long-term problems.

Running Analysis

Seeing a Physiotherapist for a running analysis is an excellent option for those training for running events, or just wanting to generally keep injury free.

Running analysis with Fitness Physio can include:

• Looking over your current program and/or developing a new running program for you
• Looking into running parameters to keep you injury free
• Completing a strength screen to identify potential weakness

Examples include:

• Calf, hamstring, quadriceps and hip endurance and power testing
• Strength testing using Axit force plates and hand-held dynamometers
• Asymmetries in squatting, jumping, landing and hopping using Axit Force Plates
• Completing a treadmill running gait analysis

Gait Analysis

Completing a running gait analysis can be useful in identifying deficiencies and reducing injury risk. It is however best to prioritise load management and strengthening of known weaknesses first.

Running gait can often be over-analysed, looking at addressing things that look slightly abnormal, but aren’t actually causing any issues.

If you watch high level distance runners in events such as the Olympics, it is likely that many have an abnormality in their gait.

However those with recurring injuries that do not respond to standard management will benefit from a gait analysis, looking at things such as:

• Foot-strike position (heel vs toe vs midfoot)
• Stride length
• Cross-over
• Push off
• Knee flexion angles
• Hip drop
• Ankle valgus

When Should You See a Physiotherapist?

Consider seeing a physiotherapist if you experience:

• Pain during or after running that lasts longer than 48 hours
• Experience pain or symptoms that recur on most runs
• Recurring injuries when increasing training
• Pain that changes your running technique
• Difficulty progressing distance or speed
• Preparation for an upcoming running event

Running Assessments at Fitness Physio Merewether

If you are dealing with a running injury or preparing for a running event, a running assessment with our physiotherapists can help optimise your training and reduce injury risk.

Running assessments may include:

• Training load and program review
• Strength testing using force plates and dynamometry
• Movement screening
• Treadmill running gait analysis where appropriate

Appointments can be booked online or by contacting the clinic.