How to increase running volume without getting injured

Increasing running volume is one of the most common goals among runners — and also one of the main causes of injury. Understanding how training load and fatigue interact is essential to progress safely.

Why injuries often happen when mileage increases

Most running injuries are not caused by a single session, but by an accumulation of fatigue. When weekly mileage or intensity increases too quickly, the body does not have enough time to adapt.

Training load and the Banister fitness–fatigue model

The Banister model describes training as a balance between positive adaptations (fitness) and negative effects (fatigue). Performance improves when fitness outweighs fatigue, but injury risk increases when fatigue accumulates faster than adaptation.

What your Strava data can (and cannot) tell you

Platforms like Strava provide valuable information about volume, frequency and intensity. However, raw numbers alone do not indicate whether your training load is sustainable. Context and trend analysis are key.

How to adapt training safely

Progressive overload, consistency and adequate recovery are the foundations of injury prevention. Adjusting training based on fatigue signals helps runners maintain long-term progression.