Training methods

Progressive training

The body’s tissues — muscles, tendons, bones and joints — need time to adapt to the mechanical stresses imposed by running [4,5]. Increasing volume or intensity too quickly exceeds their capacity to adapt and is one of the main injury factors [2,3].

Progression must be planned and adapted to the runner’s level, especially when returning after a break or an injury [2].

The acute:chronic workload ratio

This ratio compares the recent training load (one week) with the usual load (four weeks). When the recent load greatly exceeds the usual load, the risk of injury increases [6,7].

It can be calculated from the weekly volume (in km): for example, for an average of 40 km/week over the last 4 weeks and a target of 50 km this week, the ratio is 50/40 = 1.3.

A ratio below 0.8 may reflect detraining and therefore hinder progress or the maintenance of performance.

The 10% per week rule

Do not increase training volume (distance or duration) by more than 10% per week [2,3]. This simple guideline helps respect the tissues’ capacity to adapt and reduce the risk of mechanical overload [3].

This rule can nevertheless be adapted to each runner’s profile: an advanced runner returning from injury may increase by more than 10% per week until they regain their usual volume, while an ultra-trail runner covering more than 100 km/week cannot increase by 10% per week without a substantial rise in injury risk.

Warm-up and dynamic stretching

Before the session, the warm-up prepares the body for exercise by increasing muscle temperature, blood flow and neuromuscular activation [8].

Dynamic stretching is particularly suitable before exercise because it improves range of motion while maintaining the muscles’ capacity to produce force [9].

Managing effort and a gradual cool-down

A session should not end abruptly. A gradual cool-down allows the cardiovascular and muscular systems to return progressively to a resting state, promoting recovery and limiting muscle stiffness [10].

Static stretching after exercise

To be done after the session, while the muscles are still warm. They can help muscles relax and maintain flexibility, although they do not directly prevent all injuries [9,11].

Running pattern and biomechanics

The way you run influences the mechanical stresses applied to the body [12]. Important elements include:

• Stride — an overly long stride can increase impact forces. A slightly higher cadence can reduce these stresses [13].
• Vertical oscillation — excessive oscillation can increase mechanical stress and reduce efficiency [12].
• Foot strike — each type of foot strike has its own biomechanical characteristics and must be adapted gradually [12].

A running pattern analysis can help optimise running economy and limit certain mechanical overloads [12,13].