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Run Stronger, Stay Injury-Free
The 5 things that actually determine whether you break down or keep progressing
Luke Nelson — Sports & Exercise Chiropractor | Running Coach | Strength Coach
Why Most Runners Keep Getting Injured
Most runners think injuries come down to bad shoes, poor technique, or tight muscles. But that's rarely the real reason.
⚡ Injuries happen when load exceeds capacity.
And 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
Every tip in this guide improves one side of this equation.
Load includes:
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Running volume
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Intensity & frequency
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Life stress
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Sleep quality
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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 history
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Recovery quality
Get Your Training Load Right
Most runners don't get injured because they run too much. They get injured because they spike their load, run too hard too often, and lack consistency.
The big mistakes:
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Too much too soon
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Too fast, too often
What to do instead:
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Build gradually after time off
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Avoid large weekly spikes
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Prioritise consistency
🎯 Aim for approximately 80% easy, 20% hard
Simple rule: if you can't breathe through your nose, it's not easy.
Build Strength — Your Biggest Insurance Policy
🏋 You don't run to get fit. You need to be fit to run.
Running alone is not enough to prepare your body for running.
Key muscle groups
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Calves (most important)
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Quads
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Hamstrings
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Hip complex
Simple benchmarks
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Single-leg calf raises: 20–30+
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Sit-to-stand: >25 reps
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Single-leg bridge: >25 reps
Heavy, slow strength training 2–3 sessions per week off-season, 1–2 in-season. Keep reps below 12.
Refine Your Running Technique (Don't Obsess)
There is no perfect way to run. But there are better ways that reduce load.
Common issues
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Overstriding → increases braking forces
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Low cadence → often increases load
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Poor trunk control
Simple cues
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"Shorter, quicker steps"
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"Run tall"
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"Land under your body"
Technique is a load management tool, not a magic fix.Technique is a load management tool, not a magic fix.
Prioritise Recovery & Sleep
💤 You don't adapt during training. You adapt during recovery.
If recovery is poor, fatigue accumulates and injury risk rises.
Sleep is critical
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Less than 7 hours = increased injury risk
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Less than 5 hours = significantly reduced immunity
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Aim for 7–9 hours per night
Other recovery factors
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Nutrition quality
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Life stress management
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Workload outside running
Listen to Your Body (Without Panicking)
Pain is not the problem. Ignoring it is.
Warning signs
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Pain that gets worse during a run
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Pain lasting longer than a week
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Pain at rest or at night
What to do
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You usually don't need to stop running
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Get a plan
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Load modification
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Targeted strength work
How Injury-Resistant Are You? (Self-Test)
Most runners don't realise they're at risk until something breaks down. Use this quick self-assessment to see where you currently sit.
Nail These 5 Things First
01
Get your training load right
Consistency beats volume. Avoid spikes.
02
Build strength (especially calves)
You need to be fit to run.
03
Refine your running technique
A load management tool, not a magic fix.
04
Prioritise recovery & sleep
Recovery is part of your training load.
05
Respond early to pain
Ignoring pain is the problem, not pain itself.
Shoes, stretching, and surfaces? They matter, but they're the 1%ers.
About Luke Nelson
Luke Nelson
Sports & Exercise Chiropractor • Running Coach • Strength Coach
Founder, Health & High Performance Melbourne
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.
Want Help With Your Running?
If you're dealing with recurring injuries, plateaued performance, or confusion around your training, it's time to get a clear plan.
Our clinic is located in Mont Albert North, easily accessible from Balwyn, Box Hill, Kew, Doncaster, and the surrounding Melbourne eastern suburbs. Online consultations are also available.
Ready to stop managing it and start loading it properly?