If you’re aiming to run more mileage, it’s a good idea first to figure out your why. There are plenty of legitimate reasons to run more, including an upcoming race, strengthening your aerobic engine, or transitioning from a beginner to an experienced runner. There are also plenty of reasons not to increase your mileage, such as one-upping your Strava nemesis. But once you know you’re changing things up for the right reasons, this game plan can help you sidestep injury.
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Be cautious with your progression
When increasing running volume, it’s essential to have a plan and adhere to it. Many running experts recommend increasing weekly mileage by no more than 10% per week. So, for example, if you’re currently running 20 miles per week, aim for 22 miles next week and then 24 miles the week after. Of course, there may be situations where you can increase a little more or hold back a bit, but 10% is a good rule of thumb to follow.
Focus on one thing at a time>
If you’re looking to run longer, it’s a good idea to focus on just that (at least for a while). So, if you’re working to tack on some extra miles, it’s not the time to also introduce other stressors, such as speed workouts or heavy lifting, into your routine. Allow your body time to adjust to the increased mileage. Once you feel comfortable at that new level, you can add in faster efforts.
Pay attention to fueling
As you increase your running, pay attention to fueling needs. More mileage puts an increased demand on your body, from your bones to your reproductive system, so you’ll need to take in extra calories to stay out of a deficit. Underfueling can result in sneaky but serious injuries like bone stress fractures and missed periods, so if you need guidance, check in with your healthcare provider or a sports-focused registered dietitian. If you’re running for more than an hour, you’ll also want to start taking in fuel on the run. Whether it’s a carb-based drink, gels, or chews, aim for 30-60 grams of carbohydrates per hour.
Utilize recovery tools
Beyond the basics, such as good sleep and nutrition, there are modern tools that can accelerate recovery. When I’m in the thick of marathon training and running 40+ miles per week, I personally rely heavily on my Normatec compression boots. I use them after hard efforts, and they seem to reduce soreness and achiness. Some other must-haves include my foam roller, cushioned recovery slides, and a smoothie with protein powder. Finding what works for you may take some trial and error, but once you pinpoint what helps, try to make it a regular part of your routine.
Be proactive with niggles
Inevitably, aches and minor injuries are bound to happen, and when they do, pull back a bit so it doesn’t become a significant injury. A little post-workout soreness is to be expected, but if you’re noticing chronic tightness, check in with a physical therapist or sports massage therapist to nip it in the bud. And if you have a history of issues, make sure you’re staying on top of PT exercises and mobility.
Consider cross-training
At the end of the day, running isn’t the only way to keep the needle moving forward. Other endurance activities, such as cycling and swimming, are excellent non-impact options. Cross-training can increase your fitness without the pounding and impact of increased running mileage, so it’s a fantastic option if you’re a masters runner or prone to injury.