The Running Channel Podcast 149: How Adding in 1 Run Transformed My Running Fitness
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Dec 20, 2025 Discover how a single extra run each week can revolutionize your running experience! The hosts share Tom's inspiring journey after completing the Hurtwood 50k and his motivation boost. They delve into the psychological benefits of consistency and how it can enhance performance, like lower heart rates and better VO2 max. Practical tips for injury prevention and effective tapering are also discussed. Plus, get the scoop on local racing news and upcoming events, all served with a light-hearted touch.
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Tom's Ultra Changed His Running Mindset
- Tom Dunn recently completed the Hurtwood 50K and surprised colleagues by enjoying it.
- The team explored how adding a run transformed his relationship with running.
Add One Run, Not Always Miles
- Try adding one extra weekly run without increasing total mileage to boost motivation and consistency.
- Split existing sessions into shorter runs so runs feel manageable and easier to fit into life.
Increase Weekly Load Gradually
- Build mileage gradually, roughly following the 10% weekly increase rule while allowing for setbacks.
- Include step-back weeks or deloads when niggles or illness interrupt progress.