Do you know how to increase your running mileage safely?
Increasing your running mileage is one of the best ways to become a faster and more efficient runner, although if not done correctly, it can also be the cause of overuse injuries and thus time away from keeping active. So, what are some ways to overcome this?
Increasing your running mileage is one of the best ways to become a faster and more efficient runner, although if not done correctly, it can also be the cause of overuse injuries and thus time away from keeping active. So, what are some ways to overcome this?
1. Follow the 10-15% rule
Increasing your mileage by no more than 10-15% each week means that you are allowing your body and tissues to adapt to new loads ata rate that is manageable. This is a smart and sustainable approach and will get you running your mileage goal more consistently rather than having to reduce your mileage back down due to burn out and
injury concerns. This is particularly relevant for new runners as their bones, tendons, and muscles, are still conditioning to the impact of running vs experienced long-term runners. Experienced runners still need to be cautious of increasing their mileage too quickly, althoughmay be able to manage increases easier as they have already adapted to high-volume training in the past.
2. Only increase one training variable at a time
As you are able to run further and increase your running volume in the week, you will be more likely to manage higher intensity workouts as well. With this in mind, it is best to only increase either your running volume or intensity, not both at the same time. So when your main goal is to increase your mileage, I would recommend slowing your pace down to do this and progress by then increasing your pace but maintaining the same mileage.
3. Have a ‘down’ week
It’s important that you give your body time to recover and adapt- it is quite hard to increase your mileage every week. A potential way to overcome this would be by increasing your mileage for three weeks, and then having a fourth week of reduced mileage and easier runs.
4. Practice smart recovery methods:
Recovering well plays a vital role in your ability to stay injury free and thus build running mileage. This includes healthy sleep habits, stress management, engaging in strength training to ensure your muscles/joints/ligaments are strong enough to withstand running loads, and eating the right foods before and after training. In particular, as you increase your running mileage you will thus require more energy via foods to account for this. The most important thing when increasing your mileage is that you listen to how your body is feeling! If you suspect any signs of overtraining or burnout (e.g. fatigue and muscle soreness), consider
playing on the safe side until this subsides.