How to Balance Your Run Training to Prevent Injury.

Let’s face it—everyone gets injured at some point, no matter how much effort goes into preventing it. Even top athletes with entire teams of sports scientists behind them deal with injuries. Sure, they might get injured less often than us regular runners, but it still happens.
That said, there are ways to balance your training to lower the risk of injury. Here’s how you can do it—and trust me, point number 3 is the most important!
Rest and Recovery
This is a non-negotiable in every training plan I create. Rest and recovery are what keep you moving forward without breaking down.
- Plan rest days and include active recovery, like an easy swim, yoga, or walking.
- It’s not just about skipping a day of running but balancing your training intensities. For example, I would never schedule more than two intense sessions in a four-day span, especially for running.
Without proper recovery, overuse injuries can creep up, and you’ll lose more time than if you had just rested in the first place.
Cross-Training

Cross-training is a great way to stay fit while reducing the repetitive stress that running puts on your body. Cycling, swimming, or even yoga and strength training can:
- Build fitness while giving running-specific muscles time to recover.
- Promote balanced muscle development, helping to avoid injuries.
I know not everyone loves the idea of cross-training—some of you just want to run. But ask yourself this:
Would you rather swap one run per week for a swim or end up injured and swapping every session for swimming because you can’t run at all?
Listening to Your Body

Your body will tell you when it needs a break—you just have to listen.
- Pay attention to signs like extra fatigue, constant soreness, or poor sleep.
- Don’t rely solely on what your smartwatch or app says. Sure, technology is helpful, but sometimes it gives silly advice based on dodgy data.
You’re the best judge of your body. It’s something I say my athletes of all the time: when the pain isn’t a part of the session, don’t push through it.
Polarised Training
Polarised training means focusing most of your time on very easy runs, with occasional hard sessions, and avoiding moderate-intensity efforts. This is what most people think about when posed with the question; how to balance your run training to prevent injury.
- This method helps improve performance while preventing burnout and injuries.
- If you’re new to running or returning after a break, stick to mostly easy runs. This “base-building phase” strengthens your body so you’re ready for harder efforts later.
For most athletes, I include a base-building phase in their plans unless they already have a solid foundation and a big race coming up soon.
Injury-Prone Zones and Intensity Triggers
Runners often get injured in areas like the Achilles tendon, IT band, and knees. Sudden increases in training intensity are usually to blame.
Here’s how to protect yourself:
- Increase your running cadence (shorter, quicker steps). This reduces joint impact and avoids overstriding, which puts braking forces on your body.
- Do hill reps to build strength and speed with less impact stress. Be cautious on the way down—walk if needed, especially on steep hills.
- Add mobility and strength exercises to your routine. Stronger, more flexible muscles help prevent overstretching or overloading weaker ones.
Heart Rate Variability (HRV) Tracking
HRV is a newer tool to monitor your readiness for training.
- Low HRV might mean you’re fatigued and need to ease up.
- High HRV suggests you’re ready to tackle harder sessions.
But here’s the thing: HRV isn’t perfect. What’s “low” for one person might be normal for someone else. Always pair it with how you feel physically.
Cumulative Load Management

Let’s clear something up: training a lot doesn’t automatically cause injuries. The real problem is poorly planned training.
- Doing too much too fast often leads to pulled muscles or other injuries.
- Training sporadically increases injury risk as your body isn’t ready for it and tends to be too high of an intensity.
- Tough but smart training, on the other hand, makes you stronger and more resilient.
The key is to keep track of how much training you’re doing and how prepared your body is for it. This study from the British Journal of Sports Medicine backs this up, showing that well-planned training is the best way to reduce injury risks over the long term.
Now You Know How to Balance Your Run Training to Prevent Injury
Injuries might be part of the running journey, but with a personalised level of balanced training, you can minimise the risk and keep progressing. Rest well, train smart, and listen to your body—it’ll thank you for it!
If you need help planning your training or would like someone to bounce off of, book a free call and join our other fantastic athletes!