Running is one of the most accessible and healthiest sports in the world. Your body is built to run — your tendons, muscles and joints adapt to load and grow stronger. Yet many runners experience pain at some point. The good news: most injuries are preventable. At our Running Clinic in Eupen, Thom Petit supports runners of all levels with an evidence-based approach.
"Running ruins your joints" — wrong
One of the most persistent myths in running: "running is bad for your knees". Research shows the opposite. Regular runners have no increased risk of osteoarthritis — on the contrary, moderate loading nourishes cartilage and keeps it healthy. Your joints are not machines that wear out, but living structures that adapt to load. The most common reason for running injuries is not running itself, but sudden load spikes — when you do too much, too fast, too soon. A recent study of over 5,200 runners shows that a single run exceeding your longest run of the previous month by 10% increases injury risk by 64%.
Smart load management
The old "10% rule" (never increase weekly volume by more than 10%) is being nuanced by new data. What matters is not just weekly volume, but above all: avoid sudden spikes in individual runs. Your body needs time to adapt. Tendons and bones respond more slowly than muscles — they need 8 to 12 weeks to adapt to new loads. In practice: increase duration or intensity — never both at once. Alternate light and hard days. And after a break (holiday, illness): restart at 50% of your previous level. Patience is not weakness — it's your best protective factor.
The 10% rule
Increase your weekly load by max 10%
+0%
Week 1
+10%
Week 2
+21%
Week 3
+33%
Week 4
+46%
Week 5
Safe zoneRisk zone
The body adapts better to gentle progressions than to sudden jumps.
Our Running Clinic's golden rule
"Your body can handle almost anything — if you give it time to adapt."This philosophy guides our Running Clinic. Injuries rarely happen because of "too much running", but because of too-rapid changes. Your body is a master of adaptation: bones become denser, tendons more resilient, muscles stronger — if load is increased progressively. The goal is not to run less, but to run smarter. And that starts with listening to your body's signals: mild stiffness after a long run is normal; pain that worsens from run to run is a signal to adapt — not to stop.
3 reflexes for injury-free running
- Strength training** — Strengthen hip abductors, calves and hamstrings 2× per week. This is proven to reduce injury risk in runners and improves running economy.
- Sleep and recovery** — Minimum 7–8 hours of sleep and 1–2 rest days per week are not optional — they are part of your training. Tissue adaptation happens during rest.
- Professional gait analysis** — Cadence, stride length, foot strike: small technical adjustments can have a big impact. At our Running Clinic in Eupen, we analyse your individual running style and give you concrete tips.
When to see a specialist?
Most running-related complaints are temporary and resolve with load adjustment. However, seek professional help if: pain persists for more than 2 weeks without improvement, pain increases during running (not just after), you notice swelling or morning stiffness that doesn't subside, or if you've changed your running form to compensate for pain. Acting early means returning sooner. At Praxis Loten in Eupen, Thom Petit analyses your gait, identifies the cause and creates a plan with you for pain-free return to running.
At Praxis Loten in Eupen: our Running Clinic
- Video-based gait analysis** — We film your running style on the treadmill and analyse cadence, foot strike, knee alignment and pelvic rotation in real time.
- Individual training plan** — Based on your analysis, you receive a progressive loading plan that respects your goals and prevents injuries.
- Targeted strengthening programme** — Specific exercises for typical runner weaknesses: hips, calves, core stability — with BFR training (blood flow restriction) as an option for tendon issues.
- Footwear and equipment advice** — No generic recommendations, but individual advice based on your foot shape, running style and goals.
This article is for informational purposes only and does not replace a medical or physiotherapy consultation. If you experience persistent or severe symptoms, please consult a healthcare professional.
References
- 1Nielsen RØ et al. How much running is too much? Identifying high-risk running sessions in a 5200-person cohort study. Br J Sports Med. 2025;59:1203-1210.
- 2Videbæk S et al. Incidence of Running-Related Injuries Per 1000 h of Running in Different Types of Runners: A Systematic Review and Meta-Analysis. Sports Med. 2015;45(7):1017-1026.
- 3Lauersen JB et al. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 2014;48(11):871-877.
- 4Bramah C et al. Is There a Pathological Gait Associated With Common Soft Tissue Running Injuries? Am J Sports Med. 2018;46(12):3023-3031.
- 5Alentorn-Geli E et al. Prevention of non-contact anterior cruciate ligament injuries in soccer players. Part 2: A review of prevention programs aimed to modify risk factors and to reduce injury rates. Knee Surg Sports Traumatol Arthrosc. 2009;17(8):859-879.