Is your running load increasing too quickly?
It’s not running that injures joints — it’s how fast volume grows. We compare this week to your last month’s average (acute:chronic ratio).
Adaptation zone: load is growing at a pace tissues can keep up with. And keep 2 strength sessions a week — the best insurance for your knees.
Sources: Gabbett, BJSM 2016 (ACWR 0.8–1.3 is the “adaptation zone”, >1.5 raises risk); the ~10%/week rule is a practical anchor; Lauersen, BJSM 2014 — strength work roughly halves overuse injuries. ACWR evidence is debated — treat it as a guide, not a law.
How to use the result
How it works
We compare this week's volume with the previous week and show the relative change.
How to read the result
A sharp jump is a reason to allow recovery, but there is no universally safe percentage for every runner.
Limitations
Consider intensity, terrain, sleep, prior injury and pain. Do not push through worsening pain.
Related calculators
Take the short health-factor map and see how this connects to your own lifestyle.