Updated: Jan 26, 2022
As race dates are quickly approaching and the weather is turning for the better, you’re going to have the temptation to increase mileage more quickly. Keep in mind that increasing mileage too quickly can potentially result in doing too much too soon and can leave you more prone to injury. To avoid injury or over-training, here are two options to safely increase your mileage:
Follow The Rule of 10:
The rule of 10 is when you increase your weekly mileage by 10%, until you find your sweet spot with mileage. Your mileage sweet spot is when you find an amount of mileage that fits your lifestyle and allows you to properly train for your race. For example, let's say you start your training with 10 miles a week and add 10% each week for the next three weeks of training. The fourth week you’d back off by 10% to give yourself a recovery week, and then on the fifth week begin increasing your mileage by 10% again for the next 3 weeks and so on until you find your sweet spot. Once you find your mileage sweet spot, start adding in hard running workouts.
Add In Easy Run Day
Another option to increase mileage would be to add in another short easy run day and stay at that mileage for a few weeks, instead of increasing mileage each week. This is a great option for beginning runners as it allows your body time to adjust to running consistently.
Both of these options allow your body to slowly acclimate to more running and can reduce the risk of over-training or getting injured. Remember, there is no magic mileage number, everyone is different and consistency is the most important thing!
If you’re looking for another way to give yourself a leg up and decrease your risk for injury check out our new 12 Week Resistance Training & Injury Prevention Program. There are two options, one for beginning lifters and one for those who have more experience with lifting.
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