The thrill of lacing your sneakers, going out, and feeling the wind in your hair as you run is hard to resist. Whether you're running for the first time or preparing for a marathon, it's essential to ensure you take the necessary precautions to prevent injury and set yourself up for success. This article will explain why it's essential for runners to control their mileage and how to do so.
Mistake to avoid: Increasing your weekly mileage too fast
Running puts significant stress on your body, particularly your joints, bones, and muscles. Increasing your mileage too quickly can increase your risk of injury and limit your progress. Gradually increasing your mileage gives your body time to adjust to the new demands, reducing the risk of injury and improving your performance.
Why You Should Limit Your Weekly Mileage
Injury prevention:
Increasing your weekly mileage by more than 30% can put you at risk for overload and the development of repetitive stress injuries such as patellofemoral pain, IT band syndrome, shin splints, etc. [1].
By limiting weekly mileage, you decrease the risk of these injuries and ensure that your body has enough time to recover and adapt to the demands of training.
Long-term progress:
Consistency is crucial for marathon success. By avoiding overtraining and injury, you're more likely to maintain a consistent training schedule, leading to long-term progress and improvement.
Mental well-being:
Overtraining can lead to burnout, both physically and mentally. Limiting weekly mileage allows you to maintain your drive and motivation for your running goals.
How Do I Limit My Weekly Mileage?
Gradual increase in mileage:
Increase your weekly mileage by no more than 10%
If you are currently running 20 miles per week, you should aim to increase your mileage by no more than 2 miles the next week (10% of 20 miles)
The 10% rule is only a guideline. With proper monitoring, it's possible to safely increase your miles by more than 10% per week
Sample 4 week training schedule with gradual mileage progression for an intermediate runner
Listen to your body:
Pay attention to signals from your body, such as constant pain, fatigue, and not running to your expectations.
These may be indicators that you need to reduce your weekly mileage or take extra rest days.
Track your progress:
Keep a training log to monitor your weekly mileage and how your body responds to the workload.
This data can help you decide when to scale back or increase your mileage.
Work with a running coach:
A running coach will develop a customized training plan based on your goals, fitness level, and personal schedule. This will ensure that you follow a training plan specifically designed for your unique needs, balancing your workload.
As you progress, your coach can help you set new goals, adjust your training plan, and continue challenging yourself, ensuring that you keep improving and reaching new milestones.
Running Strength and Conditioning Training Session at Resilience Physical Therapy
Here at Resilience Physical Therapy, we aim to help support athletes by providing the latest techniques and evidence-based practices to achieve their goals and return to doing what they love. Our physical therapists are dedicated to providing personalized, one-on-one care and developing individualized treatment plans to meet each athlete's specific needs. If you want to improve your performance in running or other sports, our team would love to help. Schedule a discovery call to see if we are the right fit for you!