Topics include increasing running mileage, using the 10% rule, the Jack Daniels method, adjusting energy intake, incorporating cutback weeks, importance of recovery, conservative vs aggressive mileage increase
Gradually increase mileage and hold it at a certain point for a few weeks to allow the body to adapt and prevent injuries.
Adjust energy intake to support recovery and prevent fatigue or injuries when increasing mileage.
Deep dives
Increasing Mileage in a Smart Way
When increasing mileage after a marathon or during a return to running, it is important to find a balance between not dropping mileage too much and avoiding doing solely marathon training. The 10% rule suggests that increasing total weekly volume by more than 10% each week may lead to injuries. However, this rule may not apply perfectly to lower volume runners. It is crucial to gradually increase mileage, hold mileage at a certain point for a few weeks, and give the body time to adapt. The Jack Daniels equilibrium method involves increasing mileage by 10-20% for lower volume runners and 10% for higher volume runners, then holding that mileage for a few weeks before considering further increases. Cutback weeks, where training volume is deliberately reduced for a week, also contribute to overall longevity and prevent burnout and injuries. Adding double runs or splitting long runs can also be considered, but caution should be exercised based on individual training history and goals.
Fueling and Energy Intake
Increasing mileage requires an adjustment in energy intake, even for those aiming for weight loss. Higher mileage interacts with hunger hormones, and while runners may not feel hungry initially, it is important to increase nutrition to support recovery and prevent fatigue or injuries. Adequate energy intake helps the body adapt to increased mileage and aids in overall recovery. Weight loss runners need to understand that fueling is a crucial part of the process, as it helps with recovery and long-term progress.
Building Back After a Break
When building back mileage after a break, the length of the break determines the pace of the return. A slower rebuild is necessary after injury or illness, ensuring the musculoskeletal system has enough time to adapt and reduce injury risk. Experienced runners may progress more quickly in mileage compared to newcomers. The return should include a gradual increase in mileage, considering the physiological changes in the body and avoiding the tendency to jump back into previous mileage levels that led to the initial break. Conservative and patient approaches to building back mileage help prevent setbacks.
Long Runs and Other Considerations
The long run should not make up more than 25-30% of the total weekly volume. While the guideline may vary based on different training plans, it is important to distribute mileage throughout the week and not rely solely on a long run. Splitting the long run within a single day is generally not recommended as it limits some adaptations and may not prepare the body adequately for the demands of race day. Boredom during runs can be addressed by finding ways to engage the mind, such as exploring new routes, listening to music or audiobooks, or playing mental games. Mental strategies help combat boredom and promote enjoyment during higher mileage training.
We devote this episode to answering one of the most common questions we receive as running coaches: how do you increase running mileage? How do you increase mileage for the first time? What about building your mileage after an injury or race, when you return to the mileage you previously did?
Is the 10% rule a helpful guideline?
The Jack Daniels equilibrium method
Does the approach for increasing mileage differ depending on your pace?
How to use cutback weeks when increasing running mileage
Should you do speed workouts when increasing training volume?
Do you need to eat more when increasing your running mileage?
How to increase mileage after injury, time off, or an off-season
Should your long run be a certain percentage of your weekly volume
Should you run twice per day to increase your mileage?
Should you split your long runs?
How to prevent boredom when increasing running mileage
You may also enjoy:
Episode 5: The Applied Science of Long Run Fueling
Episode 27: How Many Miles Should You Run Per Week?
