Our Blog

We hope you enjoy the information we are sharing.  
Please comment and let us know what you think.

HOW TO SAFELY INCREASE MILEAGE

5/11/16 3:53 PM

A question frequently asked by novice and experienced runners alike is “How can I safely increase my training mileage?” Whether you are training for a 5K or your first marathon, it is important to keep in mind a few guidelines. First, think about your training goal- how long is your race? If you are planning to race a 5K you won’t need to build up nearly as much of a mileage base compared to running a marathon, and may want to train with less weekly mileage at a faster pace.


It is important to know how to safely increase your mileage in order to reduce the risk of sustaining overuse injuries throughout your training. Overuse injuries such as plantar fasciitis, achilles tendonitis, runner’s knee, IT band syndrome, shin splints, and stress fractures usually result from repetitive forces building up over time and can often be traced back to doing too much too soon.


The general rule of thumb when increasing your weekly mileage is the 10% rule. For example, if you have built up a base of running 10 miles consistently, week 1 of your training you may increase to 11 miles, week 2 to 12, week 3 to 13 and so on. This sounds painfully slow, however by week 8 you have built up to nearly 20 miles a week and then may start adding 2 miles/week, (still 10%). This means that by week 16, or about 4 months into training, you have hit 40 miles a week!

 

 

Here is the example in chart formation:

 

Week

Mileage

Increase by 10% = ?

0

10

1

1

11

1

2

12

1

3

13

1

4

14

1

5

15

1.5

6

16.5

1.5

7

18

1.5

8

19.5

2

9

21.5

2

10

23.5

2

11

25.5

2.5

12

28

2.5

13

30.5

3

14

33.5

3

15

36.5

3.5

16

40

4

 

 

We think you might also be interested in...

 

10 Races to Try In the Syracuse Area

 

11 Things Every Runner Needs to Know

 

Less Low Back Pain is Only a Stand Up & Stretch Away

 

Written by Julie Berube, PT.

Julie is an Orthopedic Certified Specialist currently practicing as a Physical Therapist in our DeWitt location.

Topics: tips, running