Every sports person wants to do more, whether that’s running more miles, more gym sessions or more training sessions. This is of course the easiest way to improve. However, increasing your training can lead to serious problems such as overtraining, injuries or burnout. Every person wanting to start increasing must do this carefully and considerately while listening to your body.
In running there is the 10% rule. This means that your milage should not increase by more than 10% each week. So, if you do 30miles per week, you shouldn’t do more than 33 miles the following week. Doing this means there are not massive jumps, and the progression is completely controlled. This should help prevent injury.
Listening to your body is a very important factor when increasing your level of training. If you are feeling more fatigued one day, then take an unplanned rest day or reduce the intensity or milage for that session. Missing or changing one day will not decrease your performance, it will only help as you’ll be better rested for your other runs that week.
With increased training or milage always comes with an increased risk of injury. As training increases, more strength and conditioning needs to be done to help your body cope with this extra load. For a runner (and most other sports too), glute (like bridges) and core strengthening are the most important as they are the biggest stabiliser in running.
Another implication of increased training will be the need for more shoes. On average, running shoes should last about 300-500 miles. As weekly milage goes up, running shoes will need to be changed more often. Therefore, it is important to track your milage.