Stop the Cycle
Stress Fracture is rarely a one-time event — it returns when the underlying causes aren't addressed. Build these into your weekly routine.
- Adequate energy availability (don't underfuel)
- Cap mileage jumps at 10%
- Strength training 2x/week
- Address menstrual cycle irregularities
Strength Work That Actually Helps
Most prevention failures come from skipping consistent strength. The exercises below are the ones with the best evidence for stress fracture.
- Pool Running — 30-60 min, 3-5x/week during shutdown
- Heavy Strength Training — 2x/week through and after healing
- Single-Leg Calf Raises — 3 sets of 8, 2x/week
- Hip and Glute Strength — 2-3x/week
Training Rules to Follow
- Cap weekly mileage jumps at 10%
- Run easy on easy days — most runners run their easy too fast
- Replace shoes between 350-500 miles depending on body weight and surface
- Build one strength session into every training week, year-round
- Sleep at least 8 hours during heavy training blocks
Get more runner-specific guides like this.
Short, science-based emails for runners — every week.
No spam. Unsubscribe anytime.
More on Stress Fracture
Related Injuries
Train smarter, not just harder
Stridely catches injury risk before injury happens.
Daily monitoring of training load, sleep, and recovery — built for runners.
Start free in Stridely