Safely Increase Your Running Mileage Without Risking Injury
Life Time Run - November 12, 2012
Some of you may have heard of the 10% rule. That's the suggested amount that a runner should increase his or her mileage every week.
According to an article in Runner's World, "The 10-Percent Rule," increasing your mileage by no more than 10% per week is one of the most important and time-proven principles in running – specifically for beginners. The article suggests that adding mileage too quickly can lead to running and overuse injuries. In the end, "the biggest enemy" for runners is their "energy and enthusiasm" – especially since approximately 65% of endurance runners injure themselves during an average training year.
It makes sense. When many of us set our sights on a new goal, like finishing our first 5k, we are eager to get going. We want to hit the pavement and run until our heart's content. But we might roll our heel on a curb or over-extend our IT Band while heel-striking vs. fore-foot striking in our running shoes, resulting in injury. Who wants to injure themselves so early in their training plan? No one, that's who.
We asked our Run Coordinators and Coaches across Life Time Run for beginners' advice on how to manage a mileage increase while following a training plan and mitigating injuries.
"The number one rule is not to exceed the 10% rule – that goes for one week to the next, including overall mileage and long runs," said Morgan Derouin from Life Time Fitness Shelby Township in suburban Detroit. "Proper core and stability weight training, ice baths, massages and nutrition are also ways to make sure you run injury-free and for a long time."
Jodee Thomas, from our Coon Rapids location in Minnesota, agrees. "Follow the 10% rule when adding mileage and / or time." Additionally, she said that it's important to properly refuel your body following a run and to add some cross-training into your plan, such as core and resistance training.
Emily Drew, from Life Time's University location in Charlotte, NC., said that the 10% rule gives your body time to adjust to the increased distance without over-training or risking injury.
Think of an increase in mileage as a slow progression. That's what Karin Beckstrand, out of our Crosstown location in Minnesota, always encourages her runners to remember when training. She advised, "Increasing mileage is not a sprint, it is the marathon of running. Go out too fast, too hard, and you won’t reach the end. Pick small increments to grow by. Slow and steady Eddie always wins the race."
In Atlanta, Ann Rico follows the slow and steady approach. She said to increase gradually, 1-2 miles each time you run, and to go slowly. "I give myself permission to slow my pace as I increase the distance," she said.
For Katelin Barraclough, from White Bear Lake and Roseville in Minnesota, the run-walk approach has always worked for her. She said the gradual increase while alternating between increments of running and walking, eventually decreasing the amount walked versus ran, will get you to your goal.
Nathan McDonald, from our Canton Township location in suburban Detroit, reminds runners that there is no rush. Most importantly, he stressed that you should listen to your body. "It is okay to decrease your miles one week to recover your body."
In South Tulsa, Bridgette McIver believes that there is more to increasing your mileage than, well, just increasing your miles ran. "First of all, you need to make sure you are getting enough sleep, are adequately hydrated and are getting the right nutrition. Quality calories are key."
Then, McIver said, that you should follow a plan. "You need to build a base, so never try to jump into too much mileage until you build your way there. Slow and steady wins the race... unless you are sprinting!"
Our Run National Group Training Manager Rebekah Mayer believes that the 10% rule generally provides a safe, cautious approach to building up mileage for new runners.
"However, experienced runners who are re-building mileage can typically increase mileage at greater than 10% per week because of the foundation they have already built," she said. "For all runners, it is important to listen to your body and follow a balanced program that includes easy runs, recovery days and strength and core training."
By following the above advice, you’ll hopefully remain injury-free while reaching your racing and running goals in 2012 and beyond!