May 8, 2017
Welcome to another SOLO-SODE! I talk through the steps of how to increase your mileage safely, whether you're a beginner or seasoned runner. I also give some tips on other ways to prevent injury.
THANKS FOR LISTENING!
Intro/outro music by Ellis Delta: soundcloud.com/ellisdelta
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SHOW NOTES
SOURCES:
- http://running.competitor.com/2015/07/training/a-smarter-way-to-increase-running-mileage_132282
- http://strengthrunning.com/2010/06/how-to-increase-mileage/
NEW RUNNERS:
- Run 3 times a week, 1-3 miles each run
- Only increase mileage (either add a day of running or tack on a mile or two to one of the runs) once you're completely comfortable with the mileage
REGULAR RUNNERS
- Once at baseline (mileage you are completely comfortable with), follow 10% rule until you reach peak mileage (or "danger zone")
- Only increase 5-10% once in that "danger" zone
- Include a cut-back week (should have 10-20% less mileage than previous high-mileage week) so your body can rest and recover
RUNNERS WHO JUMP BACK IN AFTER A BREAK:
- No need to start from scratch. You can work up to baseline mileage without following 10% rule-- increase 15-20% each week since you're not completely new.
My running shoes:
- For shorter runs/speed workouts: Saucony Kinvara 7
- For longer runs: Brooks Ghost 8
JUSTIN'S INFO:
IG: @hornekerjustin
Twitter: @hornekerjustin