Training load error is one of the most common causes of pain and injury we see in recreational runners. In physiotherapy today, we no longer rely on the term “overuse injury”.
Instead, we refer to training load error because it more accurately explains what is happening in the body.
Most running injuries do not occur because someone “used a body part too much.” They happen because the training load exceeded what the tissues were ready to handle at that point in time.
This article explains what training load error means, why it affects so many runners, and how you can reduce your risk of running-related pain.
What Is Training Load?
In running and training, training load refers to the total amount of stress placed on the body. It includes:
- Weekly running volume (kilometres)
- Running intensity (interval training, speed work, hill repeats)
- Frequency (how often you run each week)
- Terrain changes (trail vs road, flat vs hilly)
- Footwear changes
- Strength training load
- Daily variables such as sleep, stress, recovery, and work demands
Your tissues adapt positively when load increases gradually. But they also have limits. When load increases too quickly, the body cannot adapt in time.
What Is Training Load Error?
A training load error occurs when the training load increases too much, too soon, leading to a mismatch between the demand on the body and the capacity of the tissues.
Instead of “overuse injuries,” this terminology recognises that the problem is not necessarily the total amount of running, but the rate of change.
Common examples of training load error:
- Going from two weekly runs to four
- Increasing distance in big jumps (e.g., from 5 km to 10–12 km)
- Introducing speed sessions without gradually building intensity
- Returning to running too quickly after illness, injury, or time off
- Changing footwear abruptly
- Adding hills or trails before the body is used to uneven terrain
In each scenario, the body is not given enough time to adapt, increasing the risk of irritation, overload, or injury.
Too much too soon?
We see this quite often as well. You enjoy your training, you’re good at it and you’re getting great results. So you build up really quickly, but you don’t allow the tissue in your body time to adapt. In this scenario, injury often strikes 2-4 weeks after the big increase in loads
You took a break then got back into your usual training loads…
In this scenario, you might have taken a break from training due to work, holiday, family or sickness. Then you go back to your normal training loads, but (depending on the length of down time) your body has deconditioned slightly and is no longer prepared for these volumes of training.
Why Recreational Runners Are So Prone to Training Load Error
Unlike the pros, us recreational runners often manage our training alongside work, family, and other commitments. Because of this:
1. Training is sometimes inconsistent
A missed week often leads to an enthusiastic attempt to make up for lost time.
2. Distance increases are often too rapid
Runners preparing for events, half and full marathons, or charity events may jump distances impulsively in spite of not having sensibly built up the kms. Many runners assume pain means they are “doing too much.” In reality, it is frequently a sudden spike in load rather than total running volume.
3. The “curse of fitness”
Sometimes, people with a natural level of base fitness aren’t held back by their aerobic system (heart and lungs) so they can increase their loads really quicky. This means that very often, then first warning signs we get come from the joints, tendons and muscles.
4. Misunderstanding the cause of injury
Understanding if an injury has been caused by weakness, tightness, footwear, training surfaces or any range of other factors is really important for you to get a customised management plan.
Common Running Injuries Linked With Training Load Error
Training load errors can lead to a wide range of running injuries. The most common include:
- Achilles tendinopathy
- Plantar heel pain
- Shin pain or shin splints
- Patellofemoral pain (kneecap pain)
- Hamstring or gluteal irritation
- Foot or lower leg bone stress injuries
All of these tissues respond well to gradual, controlled load but become irritated when load spikes sharply.
How to Prevent Training Load Errors
The good news is that training load errors are highly preventable. Small changes can dramatically reduce the risk of running injuries.
Build Gradually
Aim for consistent progress. Increasing weekly mileage safely is key (no more than 10% per week), but also trying not to introduce multiple things at once. For example, it’s best not to introduce fast running sessions, hill running and new shoes all in the same fortnight.
Plan your running week
Avoid clustering intense sessions together. Spread out hard runs, hills, and long runs with easy recovery days in between. Recovery sometimes mean no training at all, and other times mean gentle stretching or cross training days.
Listen to early warning signs
If you have a small amount of pain once or twice, back off your running for a few days to let the dust settle. If this doesn’t work, then contact your physio to get a proper assessment.
Prioritise recovery
Quality sleep, hydration, nutrition, and strength training all help improve tissue capacity and resilience.
Make transitions slowly
Changes in shoes, terrain, training style, or running frequency should be gradual enough for the body to adapt
Final Thoughts
Training load error is one of the most common and preventable causes of running injuries. With the right progression, recovery strategies, and guidance from a physio, your body can adapt safely to increasing training demands. If you are dealing with a running niggle or want support planning a safe training program, our team of physios is here to help!
