Da 0 a 42 - Il mio podcast sul running · Lorenzo Maggiani

Qual è il volume giusto di allenamento?

·14 min·1 clip

Lorenzo Maggiani asks how many kilometers are too many before you get hurt, using a study of 5,220 runners.

The episode opens with the host, Lorenzo Maggiani, posing the central question: how many kilometers are too many for a runner before injury occurs. He immediately cites a recent August 2025 study from PubMed that analyzed 5,220 runners over 18 months, confirming the intuitive link between higher mileage and greater injury risk. However, Maggiani clarifies he won't focus deeply on the study but uses it as a hook. The core argument shifts from chasing a specific weekly kilometer number to understanding one's personal tolerance threshold. This threshold varies based on genetics, age, experience, muscle strength, sleep, stress, and running terrain. Overuse injuries like tendinitis or knee pain are described as cumulative, resulting when recovery capacity can't match accumulated stress. Maggiani then outlines three common scenarios that lead to trouble: high mileage with poor recovery, increased distance without adequate strength, and sudden switches to challenging terrain without transition. He shares a personal anecdote about developing iliotibial band inflammation in late 2023 after abruptly shifting from road marathon training to hilly trail runs. The bulk of the episode presents eight practical guidelines for finding sustainable volume. These include observing body signals like persistent fatigue, using the 10% weekly increase rule as a flexible starting point, maintaining consistency to leverage the Training Injury Prevention Paradox, varying training logically, incorporating strength work, managing intensity, carefully dosing long runs, and accepting that more isn't always better. Maggiani emphasizes that rest and recovery are as crucial as training stress for adaptation. He concludes by reiterating there's no one-size-fits-all number, but through gradual exposure, patience, and listening, runners can healthily increase their tolerance over time.

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