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How Runner's Get Injured
Today, we’re breaking down one of the most common ways runners get hurt.
In this video, I break down why the classic 10% mileage rule is far too simplistic for most runners, what the research actually says about injury risk, and why your body cares far more about the gap between what you’ve consistently handled and what you’re suddenly asking it to do.
After coaching more than 1,500 runners ranging from 2:09 marathoners to first-time six-hour finishers, I’ve seen the same injury traps repeat over and over: runners returning too aggressively after illness or time off, trying to force marathon build-ups into unrealistic timelines, or adding volume simply because training feels good.
I also walk through the practical framework I actually use with athletes: the three-week rolling load rule, how to spot early warning signs before a small issue becomes a six-week layoff, and why discipline (*cough* not ego cough) is what keeps runners healthy long enough to actually get fast.
Happy Training!
⸻
Relevant Links
🚨 FREE TOOLS I CREATED FOR RUNNERS 🚨
https://www.runfastandfree.com/free-tools
⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️
https://marathon-readiness-quiz.scoreapp.com
Get Your First Month of Coaching with Brant for just $20
https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/
Mental Performance Coaching with Brant Stachel:
https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01
Get my Book “Fast and Free” on Amazon:
https://a.co/d/00twBZ6d
⸻
Follow Brant Stachel & Fast & Free Performance Coaching
https://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQ
https://www.youtube.com/@FastAndFreePodcast
https://www.instagram.com/brant_stachel
https://www.instagram.com/fastandfreecoaching
https://www.tiktok.com/@BrantStachel
https://www.strava.com/athletes/12318637
https://www.facebook.com/FastandFreeWithBrant
View all episodes
By Brant StachelToday, we’re breaking down one of the most common ways runners get hurt.
In this video, I break down why the classic 10% mileage rule is far too simplistic for most runners, what the research actually says about injury risk, and why your body cares far more about the gap between what you’ve consistently handled and what you’re suddenly asking it to do.
After coaching more than 1,500 runners ranging from 2:09 marathoners to first-time six-hour finishers, I’ve seen the same injury traps repeat over and over: runners returning too aggressively after illness or time off, trying to force marathon build-ups into unrealistic timelines, or adding volume simply because training feels good.
I also walk through the practical framework I actually use with athletes: the three-week rolling load rule, how to spot early warning signs before a small issue becomes a six-week layoff, and why discipline (*cough* not ego cough) is what keeps runners healthy long enough to actually get fast.
Happy Training!
⸻
Relevant Links
🚨 FREE TOOLS I CREATED FOR RUNNERS 🚨
https://www.runfastandfree.com/free-tools
⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️
https://marathon-readiness-quiz.scoreapp.com
Get Your First Month of Coaching with Brant for just $20
https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/
Mental Performance Coaching with Brant Stachel:
https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01
Get my Book “Fast and Free” on Amazon:
https://a.co/d/00twBZ6d
⸻
Follow Brant Stachel & Fast & Free Performance Coaching
https://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQ
https://www.youtube.com/@FastAndFreePodcast
https://www.instagram.com/brant_stachel
https://www.instagram.com/fastandfreecoaching
https://www.tiktok.com/@BrantStachel
https://www.strava.com/athletes/12318637
https://www.facebook.com/FastandFreeWithBrant