Build Running Miles Without Getting Injured

It’s daylight savings time. The weather is getting warmer and it’s staying lighter out longer. For Greenville runners it is one of the best times to be outside. The mornings are still a little cooler and it’s not blistering hot after work. 

For a lot of us, that means lacing up the running shoes after a few months of being in the closet and getting back onto the Swamp Rabbit Trail just like we were last fall. 

If you spent the winter taking time off or decided that this is the year you want to get into running, there’s a couple important tips to  keep you healthy and pain-free as you get back!

How do we build our miles?

A good rule of thumb is to use the 10-15% rule. There’s a good chance you’ve heard of this, but maybe not and that’s ok, we will break it down. 

The idea has been around for a long time and has been adapted by countless runners and coaches. The rule suggests that you should not increase your weekly running mileage by more than 10% from one week to the next.

For example, say in your first week running you ran 10 miles total. For the following week you should not exceed 11.5 miles total. 

The thought is that as you are getting more comfortable running, you have a guideline on how much more you should run the following week. 

Why does this matter?

Increasing that week’s total distance by 10-15% helps you make sure your body has time to recover and helps so you don’t overtrain. 

Overtraining is when your training load exceeds your body’s ability to recover. 

You want to, and need to, give your body time to recover between workouts -- especially with running. Increasing your running load too quickly can result in injuries like tendonitis, muscle strains, or stress fractures. While there are no full-proof ways to prevent injuries, you can take calculated steps to reduce those injury risks while allowing you to progress your training.

Should I take time off?

Even when you’re being smart with how much you are progressing your running you should still plan to have some de-load weeks.

Think of a deload week as active recovery. You are still training, just at a lower intensity or not as many days as the previous weeks. This allows your body some more time to recover and you can look back at all the progress you made the previous weeks. 

Usually we recommend having a de-load week around every 4th week of training. 

Are there other training options?

The 10-15% rule is more of a guideline. And there are many other options you can find on-line, however like everything when it comes to the body - - having an individualized plan for your current activity level, goals, and aspirations is the most beneficial.

Making sure you have a coach that is qualified with the appropriate certifications and experiences is very important.

If you need help finding a coach for you needs, or coming off an injury and looking to make sure you are ready to run again, book a call with Matt and he can help get you in the right direction.