Most running injuries are not freak accidents. They are the result of training load outpacing recovery — too much, too soon, too fast. The problem is that by the time you feel pain, the damage is already done. The goal is to catch the signals earlier.
UltraRunning.ai tracks your training load, your wellness signals, and your injury history together. When load spikes, when sleep drops, or when a niggle lingers, we raise a flag before it becomes a full-blown injury that costs you your race.
What we track
Injury risk score. A real-time score based on your training load ramp, wellness signals, and injury history. When it climbs, we tell you why and what to do.
Acute-to-chronic workload ratio. The ratio of your recent training load to your long-term average. Spikes here are the single best predictor of injury.
Injury logging. Log niggles, pain locations, and severity. A lingering issue that does not improve gets flagged for attention.
Prehability exercises. Targeted exercises based on your injury history and current risk areas. If you have had IT band issues, we suggest the exercises that help.
Recovery score. Combines sleep, stress, HR, and load to tell you whether today is a day to push or a day to rest.
History-aware planning. Your training plan accounts for your injury history. A runner with repeated calf strains gets a more conservative ramp.
How to use it
Check your risk score
Open the Injury Prevention page to see your current injury risk and what is driving it — a load spike, poor sleep, or a lingering niggle.
Log niggles early
When something feels off, log it. A note like "right Achilles, mild, after long run" takes 10 seconds and gives the coach context to adjust your plan.
Follow the prehability exercises
Based on your history and risk areas, we suggest targeted exercises. A few minutes a day of the right work prevents the injuries that derail seasons.
Let the coach adjust
When your risk score climbs, the coach can suggest an easier day, a rest day, or a swap to cross-training. Listening to it is what keeps you at the start line.
Pro tip: Log niggles the day you feel them, not a week later when they have become pain. Early logging is the difference between a 2-day easy week and a 6-week layoff.
Watch out: No app replaces a physical therapist or doctor. If you have sharp pain, swelling, or something that changes your gait, see a professional. The injury tools help you track and prevent, but they do not diagnose.