The “Get to the Point!” series is intended to be a “quick hitter” on individual topics. I get right into practical suggestions without extra anecdotes and explanations. Hope you enjoy!
There is perhaps no bigger predictor of a runner’s success than the amount of mileage he or she is able to run. The benefits are far-reaching and well-documented. Also well-known are the injuries associated with over-training and doing too much too fast. So what are the rules for increasing mileage? Let’s simplify it.
- Easy Running – Running is a high impact activity. It’s even MORE high impact when you are running fast! Allow your joints and muscles to ease into the heavier workload. Stick to mostly easy running where you can hold a conversation while running. Need a pace to start with? Try at least 2 minutes per mile slower than your 5k race pace.
- Soft Surfaces – Similar to easy running, your body will respond much better to the extra pounding if you can soften the blows. Taking an extra run to the dirt trail or even a soft treadmill will only help.
- New Heights – When moving into new mileage territory, assume it’s okay to increase 1 mile for every day of running that you do per week. So if you run 4 days a week, you can increase by 4 miles per week.
- EVERY Week? – It’s always a good idea to take a step back in mileage every 3-4 weeks to avoid increasing too much too soon. After doing this for 3 months, stay there for the remainder of your training cycle before trying to ramp up again. This is a good time to add intensity/quality runs.
- After a Race – after recovering from a race, you don’t have to start from square one and build back up. It is generally safe to return to your previous mileage level after 2-3 weeks. For example, if someone recently completed a training cycle where the last 6 weeks were close to 40 miles per week, it would be reasonable for them to go 20 miles, 30 miles, 40 miles in successive weeks following their recovery period.
