Many runners think of training like it’s walking a tight rope at a circus. Finding the right balance can be very difficult. The feeling like you’re one run away from an injury is common! That is why managing load is so important for staying healthy, seeing improvement, and preventing injury.

Load management refers to the monitoring of both external load and internal load. External load are things such as the amount of kilometers run in a week. Internal load refers to how hard the runner ‘feels’ the run was. For example, internal load might be higher than usual if there is a strong headwind or if the runner is a bit tired from a busy week or a poor night’s sleep. The combination of external and internal load are the overall load. Managing load will not only prevent injury but also maximise performance.

Tips for load management

1. TOTAL WEEKLY MILEAGE

   In order to improve we need to gradually increase load, known as progressive overload. The general, most respected rule for increasing total weekly mileage, week on week, is 10%. For example, if 50km were run one week, then no more than 55km should be run the next.

2. RECOVERY WEEK ONCE PER MONTH

   Many coaches and athletes subscribe to a program that includes one week per month, or perhaps every 5-6 weeks, that is 50-70% of “usual” total weekly mileage.

   For example, if around 60km is consistently being run per week, then drop this down to 40-45km for one week. This effective strategy helps your body absorb the training, as well as allowing you to rest and sleep, therefore preventing injury. You may then increase the training by 10% again.

3. rest days

   While many elite runners will train every day of the week, most recreational runners should start out doing 3, or at most 4 runs per week.

   This may increase to 5, but one or two rest days per week is critical to ensure the body is absorbing the training and recovery as it needs.

4. REST BETWEEN SESSIONS

   Load management also involves structuring the training week to ensure the stress/rest model is right. For every hard workout, or long run, a day or two of easy running or rest should be scheduled straight after.

5. POST RACE REST

   Regardless of the distance, 5km or a marathon, a period of down-time must be factored in for physical and mental recovery after any race or competition. This may be as short as one week, or as long as 4 weeks, but the objective must be to take time away from training for complete refreshment, only returning when the body is healthy and mind is eager to begin training again.

6. CROSS TRAINING

   Athletes commonly use cross training to manage their training load to achieve the cardiovascular or strength benefits, without the physical stress of running. Popular examples of cross training include; swimming, water running, stationary or road cycling, elliptical, pilates, yoga, and any kind of core strength program utilising body or free weights.