🎙️ Episode 15: Stress, Recovery & Running Injuries: The Missing Variable?

 

Most runners think injuries happen because of training errors.

Too much mileage. Too much intensity. Not enough strength work.

But what if the real issue isn't just training load?

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In this episode of The Rehab Runway, Luke Nelson explores the often-overlooked role of stress in running injuries. From work deadlines and poor sleep to travel, life events and emotional stress, we discuss how non-training stressors can influence recovery, performance and injury risk.

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Drawing on both research and personal experience, Luke shares how a recent knee injury prompted him to look beyond mileage and consider the broader picture of total load. Because while runners are often meticulous about tracking kilometres, sessions and pace, many fail to account for the stressors outside of training that may be influencing their ability to adapt and recover.

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The episode explores why some injuries seem to occur during easier training weeks, how stress can alter recovery and running economy, and why injury risk may be better understood as the interaction between load and capacity rather than training volume alone.

 

In this episode, you'll learn:

• Why injury risk is about total load, not just training load

• How work stress, poor sleep, travel and life events can influence recovery

• The concept of delayed injury responses and accumulated stress

• Why some runners get injured during seemingly easy training blocks

• How stress may affect pain sensitivity and symptom behaviour

• What the research tells us about stress and injury risk in athletes

• The role of wearables such as Garmin, WHOOP and Oura in monitoring recovery

• Practical strategies for navigating training during stressful periods

 

Research Discussed

• Fields KB, Delaney M, Hinkle JS. A prospective study of type A behavior and running injuries. Journal of Family Practice. 1990;30(4):425-429.

• Mann JB, Bryant KR, Johnstone B, Ivey PA, Sayers SP. Effect of Physical and Academic Stress on Illness and Injury in Division I College Football Players. Journal of Strength and Conditioning Research. 2016;30(1):20-25.

• Otter RT, Brink MS, van der Does HTD, Lemmink KAPM. A Negative Life Event Impairs Psychosocial Stress, Recovery and Running Economy of Runners. International Journal of Sports Medicine. 2016;37(3):224-229.

• Gajardo-Burgos R, Sánchez R, Besomi M, Viljoen C, Janse van Rensburg DC, Bascour-Sandoval C. Psychological Profile of Trail Runners Associated With Running-Related Injuries: A Prospective Study. Sports Health. 2025.

 

Key Takeaway

One of the biggest mistakes in endurance sport is assuming all load is mechanical.

Your body experiences training stress, emotional stress, cognitive stress, sleep disruption and life stress simultaneously. Injury risk may increase not simply when training load rises, but when total stress exceeds your ability to recover and adapt.

Understanding that distinction may change the way you think about injury prevention, rehabilitation and performance.

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🎧 Listen to The Rehab Runway

Available on Spotify, Apple Podcasts and YouTube.

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If you enjoyed this episode, please consider following, rating and sharing the podcast. It helps us continue bringing evidence-informed conversations to runners and health professionals around the world.​

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🧠 Upcoming Courses​

• Physio Running Camp Kenya 2027

• MAT Running Course: Melbourne, November 22nd 2026

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🎙️ About the Host

Hosted by Luke Nelson, Sports & Exercise Chiropractor, running coach, and strength coach.​​​​​​​

• 📱 Follow Luke on Instagram: @sportschiroluke

• 🌐 Learn more & explore upcoming courses: www.healthhp.com.au​​​​​​​​​