Is There Such a Thing as “Too Much Running”?

If you are an avid runner, you probably know the thrill of a great long run. But when does “more” become “too much”? A brand new study in the British Journal of Sport Medicine PubMed of over 5 000 runners sheds light on exactly that.
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What the researchers discovered

Over 18 months, scientists followed 5 205 runners who tracked their sessions using GPS watches. They analysed how sudden changes in running distance, whether in a single session or over a week, affected the risk of injury.

The results may surprise you:

• The biggest risk factor was not total weekly mileage.
• It was the spike in distance during one single run — that extra-long run compared with your longest effort in the past month.

Here is how the numbers break down:

• Small spike (10–30% longer than usual): injury risk increased by about 60%
• Moderate spike (30–100% longer): risk remained high
• Large spike (more than double your previous long run): risk more than doubled

Point being: Even a 10–30% increase in one run can significantly raise your risk of injury.
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Why this matters for everyday runners

We have all been there — life gets busy, and you miss a week or two of training. The next thing you know, you are lining up for one long, ambitious run to catch up. It feels like a good idea in the moment, but your body experiences it very differently: as overload.

The research makes this clear: sudden leaps in distance place extra stress on muscles, tendons, and joints, and increase your risk of injury.
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Hein Viljoen Physiotherapy's advice for keeping your running pain-free

1. Build up slowly
If your longest run in the past month was 20 km, keep your next one under 22 km. Small, steady increases keep your tissues adapting safely.

2. Avoid catch-up long runs
Life happens. Missed a few sessions? Don not try to cram them all into one monster run. Go back to your most recent distance and rebuild from there.

3. Watch the terrain
A 15 km trail run with 800 m of climbing is not the same as a 15 km road run. Elevation, terrain, and fatigue all add to your load.

4. Schedule recovery
Plan an easier week every few weeks to allow your body to adapt. Remember — strength and endurance grow during rest, not during overload.

5. Listen to your body
That tight calf or sore hip flexor is your early warning system. A short physio check-in now can save weeks of frustration later.

Running is good for your body, mind, and soul — but more isn’t always better. The key is consistency. Gradual progress, mindful pacing, and regular recovery will help you build a healthy running base and become stronger over time.

We follow the latest research so you can focus on running. Click here to schedule your appointment at Hein Viljoen Physiotherapy.