In this episode, Sophie Lane dives into one of the biggest concerns for runners: injury risk. While most runners are worried about getting injured, very few are paying attention to the factor that consistently has the strongest relationship with injury risk - training load.

From the popular 10% rule to the Acute:Chronic Workload Ratio (ACWR), Sophie breaks down what the research actually says about increasing training safely, managing recovery, and building resilience for long-term consistency.

This episode is packed with practical advice to help you understand how much training your body can tolerate, why sudden spikes in volume or intensity can be problematic, and how to make smarter decisions when progressing your running.

We discuss:
• Why training load is one of the biggest risk factors for running-related injuries
• The difference between acute and chronic training load
• The research behind the Acute:Chronic Workload Ratio (ACWR)
• Whether the 10% rule is actually evidence-based
• Why intensity matters just as much as weekly kilometres
• The role of deload weeks and recovery in staying healthy
• How terrain, elevation and footwear can influence training stress
• The importance of monitoring sleep, stress and subjective recovery
• Why injury risk is multifactorial and highly individual

Whether you're training for your first 10km, building towards an ultramarathon, or simply trying to stay healthy and consistent, this episode will help you better understand the principles of load management and how to reduce your risk of ending up on the sidelines.

Resources Mentioned:

https://stronger-stride.myklpages.com/l/TYmXJe

Work with Sophie:
https://form.typeform.com/to/nEXlwUBY

Follow Us:
Instagram: ⁠⁠@strongerstride⁠⁠ | ⁠⁠@lydia_mckay⁠⁠ | ⁠⁠@sophielane
YouTube: ⁠⁠Watch on YouTube⁠⁠

Our website: www.strongerstride.com.au

Thanks for tuning in!

TSSP x