Running Smarter: Understanding Load Capacity
Whether you're a seasoned marathoner or a weekend jogger, understanding load capacity could be the key to running longer, stronger and injury-free.
What is Load Capacity?
In simple terms, load capacity is the amount of physical stress your body’s tissues—like muscles, tendons, ligaments and bones—can safely handle. Think of it as your body’s personal limit: push your body just below that limit and you’ll get stronger. But pushing too far over it too often increases your risk of injury.
According to Maggs (2019), every tissue in the body has a specific capacity. If the physical load placed on it goes beyond that limit, the risk of pain or injury increases. This relationship between load and capacity isn’t fixed—it can change depending on how you train. When you consistently apply the right amount of ‘stress’ to your body, your tissues adapt and get stronger. In other words, the smarter you train, the more your body can handle.
Why Load Capacity Matters for Runners
Running places repeated stress on your body, particularly your legs, as the same muscles, joints, and bones are loaded with each stride. Your total training load comes from a mix of how much you run (volume), how hard you run (intensity), and how often you run (frequency). If that load consistently goes over your body’s capacity to recover and adapt, you’re at risk of developing ‘overuse’ injuries like shin splints, tendinopathies or stress fractures.
On the other hand, if your training load is well below your capacity, you can reduce your body’s ability to cope with the physical ‘stress’ of running. When you suddenly increase your training load, your tissues may not be strong enough to cope, increasing your risk of injury.
How to Improve Load Capacity
The good news? You can improve your Load capacity by training smarter. Here are some simple strategies to get you started:
1. Progressive Overload
Gradually increase your training volume, intensity, or frequency. This gives your tissues time to strengthen and adapt to increased training levels safely, without putting you at risk of injury.
2. Strength Training
Strength training plays an important role in helping your body handle physical load. It strengthens muscles, tendons and bones—the tissues that absorb and distribute impact during running and other activities. As these tissues get stronger, your load capacity will increase, which can lower your risk of injury and improve your performance. Kieser’s approach focuses on safely targeting and strengthening specific muscle groups without overloading your joints.
3. Prioritise Recovery
Your body adapts and gets stronger when you rest. Make sure to prioritise sleep, take regular rest days and include active recovery activities (such as walking, swimming or yoga) to help your tissues repair and rebuild.
4. Change Up Your Training
Mix things up to avoid overuse and keep your body challenged. Cross-training with activities like cycling, swimming or strength training builds overall resilience and reduces the risk of injury.
5. Monitor Your Load
Track how far, how fast, and how often you run. Sudden increases can lead to injury. Stick to gradual changes—aim to boost your weekly distance by no more than 10% at a time.
Final Thoughts
Building your load capacity isn’t just about running more—it’s about running smarter. Find the right balance between training stress and your body’s ability to adapt so you can boost performance and stay healthy for the long haul.
Running puts high demands on the body, especially over time. Without the right balance between training load and your body’s capacity to handle it, the risk of injury increases. That’s where we come in. Our physio-led programs are designed to build strength, improve performance and help reduce the risk of injury. By combining targeted strength training, conditioning and physiotherapy, we support runners of all levels—from beginners to seasoned athletes. Whether you’re training for your first marathon or aiming for a personal best, we’ll help you run stronger for longer.
References:
Maggs, K (2019) Load vs Capacity: the good and the debatable, BMJ Blogs Website, accessed 1 June 2025.
