Tel: 03 9857 3143
Run Stronger.
Stay Injury-Free.
The 5 things that actually determine whether runners stay consistent or keep breaking down.
Stop guessing. Start understanding what really drives running injuries and performance.
Why Most Runners Keep Getting Injured
Most runners think injuries come down to:
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Bad shoes
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Poor technique
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Tight muscles
But that's rarely the real reason.
👉 Injuries happen when load exceeds capacity. Most runners are unknowingly getting this balance wrong.
The good news? You don't need perfect form, perfect shoes, or perfect genetics. You just need to get a few key things right.
The Injury Equation
👉 Injury = Load > Capacity
Load includes
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Running volume
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Intensity
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Frequency
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Life stress
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Sleep
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Work demands
Capacity includes
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Strength
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Tissue tolerance
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Biomechanics
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Previous injury
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Recovery
The 5 Things That Actually Matter
If you get these right, you dramatically reduce your risk of injury.
01
Training Load
Avoid spikes. Build consistency.
02
Strength
Especially your calves.
03
Technique
Refine, don't obsess.
04
Recovery
Sleep matters more than you think.
05
Pain Response
Act early, not late.
Free download
Get the Full Guide
Download the complete guide and learn exactly how to apply these principles to your running.
🔒 No spam. Just practical, evidence-informed insights for runners.
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About Luke Nelson
Luke Nelson is a Sports & Exercise Chiropractor, running coach, and strength coach with over 20 years of experience helping runners overcome injury and perform at their best. He specialises in assessment, rehabilitation, and performance optimisation of runners from recreational athletes through to elites.
He is the host of The Rehab Runway, a podcast dedicated to bridging the gap between research and real-world running performance, and speaks nationally and internationally on running injuries and load management.
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Australian Chiropractor of the Year (2022)
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Fellow, AICE and Australian Sports Medicine Federation
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Committee member, Sports Medicine Australia (Victoria)
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Host, The Rehab Runway Podcast
How Injury-Resistant Are You?
Most runners don't realise they're at risk until something breaks down. Inside the guide, you'll find a simple self-test to assess:
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Your training load
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Your strength
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Your recovery
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Your overall risk profile
Learn More on The Rehab Runway
If you want to go deeper, the podcast covers:
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Running Injuries
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Load Management
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Rehab & Performance
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Stop Guessing.
Start Running Better.
If you're dealing with recurring injuries or want to run stronger and more consistently, we can help.