Running should be about freedom, not frustration. However, many runners find their progress halted abruptly by an injury, often just when everything seemed to be going well. The cause is a poorly controlled parameter: training volume. In a video posted on Instagram, Hemrick, a sports physiotherapist and osteopath, known as Hem Ton Kiné, warns of a common mistake that affects both beginners and experienced runners.
Training volume errors that cause running injuries
The first trap is to rely on past performance. Many runners return to training thinking they can quickly return to their previous level. An illusion that can be physically costly. As the expert recalls, “maybe back then, five months or five years ago, you were able to run a 10k in less than an hour. But today it’s not really the case“.
Another common mistake: poorly distributing the intensity of the sessions. The body not only absorbs the kilometers, but also the way they are run. The expert emphasizes a point often overlooked: the majority of outings should remain easy. In practice, between 70 and 80% of the total volume should be performed in fundamental endurance, an area where effort remains moderate.
Finally, increasing your volume every week without ever lifting your foot puts you directly at risk of injury. The famous 10% rule is often presented as a reference. However, it is not unanimous. Hem Ton Kiné clearly underlines this: “The rule of plus 10% each week, unfortunately, is not really valid“.
Why does volume management go well beyond kilometers?
Limiting the training volume to a simple addition of kilometers is a simplistic vision. The actual load also depends on the speed, the altitude difference or even the frequency of the sessions. A fast or hilly outing can be much heavier on the body than a slow jog, even over a shorter distance.
Current studies and recommendations also emphasize overall progressiveness. Increasing the load too quickly, whether in distance or intensity, mechanically increases the risk of injury. The body needs time to adapt, especially in the tendons and joints.
This is where the often underestimated concept of recovery comes in. Integrating lighter weeks, called deload, allows you to absorb the accumulated efforts. Without these phases, fatigue sets in and gradually weakens the body, leading to injury.
Good practices for adjusting your training volume without risk
Managing your training volume requires a global approach. It’s not just about running more or less, but about intelligently structuring your progress.
Sleep quality, diet and stress management play a direct role in the body’s ability to withstand training. Ignoring these factors means increasing the load without realizing it.
Surrounding yourself with a coach can also make a difference. An outside perspective allows you to adjust sessions, avoid excesses and integrate recovery periods at the right time. For regular runners, this approach allows you to move forward more calmly, without increasing the number of interruptions linked to injuries.