If I was to bet on a time of year where the most runners get injured, I would put strong odds on it being the spring. The sun is starting to come back, roads and trails are clearing of snow, and those summer race goals start feel not so far away anymore. All that excitement to lace up the running shoes and train is amazing, but doing too much too soon is risky business than get end up setting you back with overuse injuries like shin splits, stress fractures, and tendonitis. But how can you increase your running volume in a way that reaches your goals while preventing injury as much as possible? Here’s a few tips.
1. The 10% Rule A common guideline for safely increasing mileage, the 10% rule suggests only increasing your weekly running mileage by no more than 10% from the previous week. This gradual progression allows your muscles, bones, and tendons to adapt to the increased workload. Cross training activities like swimming, biking, and skiing can be incorporated outside of the 10% rule to keep building fitness while managing mileage. More experienced runners may be able to get away with progressing mileage more rapidly, but 10% is a good place to start. In conjunction with the 10% rule, you can also incorporate a “recovery week” with lower mileage after building your running volume with the 10% rule for several weeks. Take a look at the graphics below showing the difference between a sustainable mileage build and a “recipe for injury” build. The sustainable plan is still building volume over time, but with gradual increases in mileage and recovery weeks every 3 weeks.
2. Listen to Your Body Mild soreness is normal when increasing volume, but sharp pain or persistent discomfort is a warning sign. If you feel pain that doesn’t subside after rest, scale back your running, and sub in more cross training activities that you can do pain free. See a PT or seek professional advice on injuries as soon as possible before they transpire into longer term issues.
3. Incorporate Recovery Days Easy or rest days are just as important as your workouts. These recovery periods allow your body adapt to the hard work you’ve put in and come back stronger on your next workout day.
4. Keep Up Strength Work A strong, mobile body is more resilient to injury. Ideally on your harder workout days (i.e. interval sessions or longer, harder runs), get to the gym to prioritize the basics. Squats, lunges, and deadlifts with moderate to heavy weight are fantastic for building general lower body strength to keep your body resilient to injury. Incorporate single-leg exercises to address any imbalances.
5. Check your shoes! When was the last time you replaced your running shoes? A standard pair of running shoes has a lifetime of 300-600 miles before the foam starts to pack down and the structure of the shoe may not support you in the way it once did. Ensure your foundation is solid with high quality running shoes. Stop by your local running store like Skinny Raven Sports to get professional recommendations for your feet and training needs.
6. Don’t Neglect Sleep and Nutrition You don’t need any fancy recovery tools – sleep and nutrition are by far the most effective ways to recover from hard training. Ensure you’re consuming enough calories, protein, and quality nutrients to support your training. Within 30 minutes of finishing a workout, aim to replenish nutrients with a 4:1 ratio of carbohydrate to protein ratio to maximize muscle adaptions from your hard work!
Spring is a great time of year to get excited about running and big goals ahead! Keep these tips in mind while you build your running mileage so you can get to your start lines healthy and strong. Happy running!