Running Injury Spikes in One Session: What This New Study Means for Runners and Physios in Australia

Running is one of the most popular forms of exercise in Australia. It is simple to start, offers many health benefits, and is a major part of Melbourne’s active culture. At the same time, injury rates among runners remain high. For years, most people believed that running injuries developed slowly over time due to “overuse”. A new study has challenged that idea, showing that many injuries actually occur suddenly within a single training session when the body is pushed beyond its current capacity.

This finding is important for runners and physiotherapists alike. Understanding how sudden spikes in training load can trigger injuries helps athletes plan smarter and recover faster.

What the new research shows

A 2025 study involving more than 5,200 recreational runners found that injuries often result from abrupt increases in load rather than gradual wear and tear. Many participants reported their injury occurring in a single session after pushing distance, intensity, or speed further than they were prepared for.

This challenges the traditional label of “overuse injury” and highlights that acute overload is often the trigger. In other words, it is not just about how many kilometres you run over months, but how much you increase your workload in one session.

What counts as a spike in load?

A spike can happen in different ways:

• Distance: suddenly running much further than your usual session.

• Intensity: running at a faster pace than your body is used to.

• Duration: doubling or tripling your typical time on feet.

• Surface or terrain: moving from flat roads to steep hills or trails without gradual preparation.

Even experienced runners are at risk if they make sharp jumps in training.

Implications for Melbourne runners

Melbourne has a vibrant running community, with many preparing for events like the Nike Melbourne Marathon Festival or local fun runs. The temptation to “catch up” on training after a missed week or to test fitness with a long run can lead to spikes that increase the risk of injury.

To avoid this, runners should:

• Increase mileage gradually, using guidelines such as adding no more than 10 per cent per week.

• Balance hard and easy days to allow for recovery.

• Use strength and mobility work to prepare muscles and joints for higher loads.

• Track running volume and intensity with an app or watch to spot risky increases.

How physiotherapists can help

Physiotherapists play a central role in both injury prevention and recovery. A physiotherapist can:

• Assess gait and biomechanics to identify risk factors.

• Guide safe progressions in distance and intensity.

• Provide exercises that strengthen muscles, improve balance, and support joints.

• Help runners return safely after injury by managing load and monitoring flare-ups.

Physios also educate runners on listening to early warning signs such as soreness that persists for more than 48 hours, sharp or localised pain, or difficulty completing usual sessions.

Practical training advice

For runners aiming to build up safely:

1. Plan your week with a mix of easy runs, one faster session, and one long run, spaced with recovery.

2. Keep long runs progressive, adding distance gradually rather than doubling overnight.

3. Record your sessions, noting distance, time, pace, and how your body felt.

4. Use strength training twice per week to support joints and muscles.

5. Seek professional advice early if pain or discomfort interrupts your running.

When to seek help

See a physiotherapist if you experience:

• Pain that does not settle within a few days of rest or lighter running.

• Swelling, bruising, or sharp pain that appeared suddenly.

• Ongoing niggles that affect running form or confidence.

• Recurring injuries linked to training load changes.

Early management often prevents a short-term issue from becoming a long-term setback.

Key takeaways

• A recent study shows many running injuries happen suddenly due to spikes in training load.

• Overuse injuries may often be acute overload events, not slow wear and tear.

• Melbourne runners should increase mileage and intensity gradually, track load, and avoid big jumps.

• Physiotherapists can help with gait analysis, tailored strength programs, and safe return to running.

Important information

This article provides general information only. It is not a substitute for professional medical advice. If you have pain or injury concerns, consult a registered physiotherapist or GP for assessment and personalised care.