Why More Running Could Be the Solution to Your Running Pain: It’s All About the Dosage

If you’re a runner, pain can be incredibly frustrating. Maybe it’s knee pain, hip pain, or nagging shin splints that have you wondering if you need to stop running altogether. But what if I told you that the solution to your running pain isn’t less running—it’s more running?

At The Recovery Project Osteo Clinic in Cromwell, Laura, our experienced osteopath, often sees runners who come in with pain and are surprised by her advice: instead of pulling back, it’s time to run more—just in smaller, smarter doses. The key lies in managing your running dosage.

Let’s dive into why running more in smaller, frequent doses can be the best way to keep pain at bay and build your running resilience.

The Problem Isn’t Running – It’s How You’re Running

At The Recovery Project, we see runners who believe that their bodies just aren’t capable of handling the demands of running. But the issue isn’t running itself—it’s how you’re loading your body. When runners increase their mileage too quickly or push themselves too hard too soon, they overload their muscles, joints, and tendons, leading to pain and injury.

Laura, our osteopath, explains that it’s all about progressive loading. This means more frequent running, but in smaller doses, giving your body time to adapt and strengthen. Just like you wouldn’t jump straight into heavy weightlifting without building up gradually, running works the same way.

Why More Running Makes Sense

When Laura recommends “more running” to runners experiencing pain, she doesn’t mean longer or harder runs. Instead, she suggests increasing the frequency of your runs while decreasing the intensity and duration—this progressive approach is all about giving your body time to adapt.

Here’s why this approach works so well:

1. Adaptation Over Time

Your body needs time to adapt to the repetitive stress of running. If you suddenly jump into longer runs without preparation, your muscles and tendons can’t keep up, which leads to overuse injuries. By running more frequently in smaller chunks, you’re giving your body time to adapt gradually.

2. Consistency Beats Intensity

Many runners tend to overdo it on their running days, followed by long stretches of rest. This boom-and-bust cycle doesn’t allow for sustained progress. Instead, running more consistently, with shorter runs, helps you maintain steady conditioning and keeps your body in a state of continual adaptation. Laura sees this approach help many runners in Cromwell.

3. Strengthening Your Weak Links

Running more in smaller doses also helps address weak areas. When you’re running consistently, you’re better able to identify and strengthen those weak links, whether it’s your glutes, calves, or hips. And when you’re doing frequent, shorter runs, you have more opportunities to fine-tune your technique, which helps prevent injury over the long term.

How to Build Your Running Dosage

Now, how do you put this idea into practice? Here at The Recovery Project Osteo Clinic, we often guide runners through this process. It’s all about building your running dosage progressively over time.

Here’s a step-by-step guide Laura suggests for runners looking to get back on track:

1. Start Small: If pain has been an issue, don’t aim for long distances right away. Begin with easy, short runs—10-15 minutes a few times a week.

2. Increase Frequency: Instead of focusing on one or two long runs per week, try running four or five times per week, but keep them shorter. This allows your body to build up gradually without overloading.

3. Progress Gradually: Increase your run time or frequency, but never both at the same time. Each week, you might add five minutes to your runs or add another day to your running schedule, depending on how your body feels.

4. Listen to Your Body: The key to managing pain is to pay attention to how your body responds. If pain flares up, ease off slightly but keep moving. Consistency is crucial for long-term improvement.

5. Don’t Forget Strength Work: At The Recovery Project, we know the importance of strength training to complement your running. Exercises that target your glutes, hamstrings, and core will keep your body resilient and better able to handle the load of running.

Case Study: The Runner Who Got Pain-Free by Running More

One runner came to Laura the osteo at The Recovery Project with knee pain that flared up during long runs. They were on the verge of giving up running altogether, expecting to be told to rest and stop running for a while. Instead, Laura prescribed more running—just in smaller doses.

We cut their long runs in half and introduced shorter, more frequent runs throughout the week. Over time, as their body adapted, we slowly built up the duration, and they were able to return to their original running distances—this time, pain-free.

This approach worked because it wasn’t about doing less; it was about changing the dosage and allowing the body to adapt to running progressively. More frequent running in small doses allowed the muscles and joints to get stronger without overloading them.

The Bottom Line: Running Pain Is a Dosage Problem

If you’re experiencing running pain, stopping completely might not be the answer. The solution often lies in adjusting your dosage—running more frequently in smaller, manageable amounts. This approach allows your body to adapt, grow stronger, and prevent injury, keeping you on the road (or trail!) longer.

At The Recovery Project Osteo Clinic, we specialise in helping runners manage pain, improve performance, and keep running for the long term. Laura the osteopath and our team understand the delicate balance of running load and recovery, and we’re here to guide you through it.

Ready to get back to pain-free running? Let Laura and the team at The Recovery Project help you create a personalised plan to build up your running while staying injury-free. Get in touch today and let’s get you back on track!