Running Distance - How To Increase Your Running Mileage Without Fatigue Or Injury
Increasing mileage can be a tough thing, especially if you don't know what you are doing
. The best way to do it without fatigue or injury is with the simple 10% rule. This rule is highly recommended by experts and states that you shouldn't increase your weekly mileage by more than 10%.Why the 10% rule?
This steady progression will allow running faster, further without having to go through the pains and aches that most inexperienced runners suffer in order to achieve higher mileage and better performance.
Many beginner runners make the mistake of doing too much too soon at too quick pace. This simple rule will prevent you from falling into this trap and allow you to run injury-free.
If you are a beginner
If you are a beginner, you should forget about this rule. Your main goal as a beginner is to build a solid aerobic foundation so you can run easily and effortlessly without stopping and grasping for a breath.
And after a while, you will acquire a sufficient endurance level that will allow you to work on increasing your running distance using this simple rule.
How to use the 10% rule
You can use this rule by either increasing your mileage or the duration of the session, but keep in mind that in the beginning stages-all of your sessions should be at the same intensity.
for example: if you have run 3 times this week for 30 minutes per session for a total 90 minutes, next week's running time should not go beyond 69 minutes. Your running should be at the same intensity-thus you will be covering the same distance. And for the week after that you can increase your running duration from 99 minutes to 109 minutes and so on.
Make every fourth week a rest week
But, on the fourth week, you should cut back on your distance by 30% or more. This gives your body a chance to recover and rebuild itself. The formula for consistent progress is by combining stress and rest. Don't try to do too much in little time, you will get hurt and it's not worth it.
When 10% is too much
When you start getting to high mileage, this formula will start to become ridiculous and unuseful. 60 miles a week is 66 miles next week. This sounds crazy. And most experts recommend that you should limit your weekly mileage once you start running for more than 45 miles a week.
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