Ewelina, runner says..
I believe the rule is to increase your volume (time or distance) by 10% to ensure you remain injury-free and allow your body to adapt and progress. If you’re struggling with creating a running plan, you may want to use a C25K app, get a running plan from the internet or speak to your local running coach or an online one to get a personalized training plan.
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Understanding the Importance of Progressive Overload
When it comes to running, increasing your volume (the total distance or time you run) is a key component of improving your performance. However, it’s important to do so gradually to avoid injuries and ensure optimal progress.
What is Progressive Overload?
Progressive overload is the principle of gradually increasing the demands placed on your body over time. This can be done in several ways, including:
- Increasing Mileage: Gradually increase your weekly mileage by 10-15% each week. For example, if you currently run 20 miles per week, you could increase it to 22-23 miles the following week.
- Adding More Runs: Instead of running longer, add one or two more shorter runs to your weekly routine. For example, if you typically run three times a week, you could increase it to four or five runs.
- Running Longer: Gradually increase the duration of your runs. For example, if you typically run 30 minutes, you could increase it to 35 minutes the following week.
- Running at a Faster Pace: Gradually increase your running speed by doing interval training or tempo runs. For example, you could alternate between running at a faster pace for 30 seconds and a slower pace for 60 seconds.
Here’s my full guide on how many miles you should run in a week.
How Much Increase is Ideal?
The optimal increase in volume depends on your current fitness level, goals, and individual circumstances. As a general rule, aim to increase your weekly mileage by no more than 10% each week. This gradual increase will allow your body to adapt to the increased stress and reduce the risk of injury.
Listen to Your Body
It’s important to listen to your body and avoid overtraining. If you’re experiencing pain or fatigue, it’s a sign that you may be pushing too hard. Take a rest day or reduce your training volume to allow your body to recover.
Incorporate Rest Days
Rest days are essential for recovery and preventing overuse injuries. Aim for at least one or two rest days per week, depending on your training intensity.
Consider Your Goals
Your goals will also influence how much you should increase your volume. If you’re training for a marathon, you’ll need to gradually increase your mileage over several months. If you’re simply trying to improve your overall fitness, a more moderate increase may be sufficient.
Remember, Consistency is Key
Consistency is key to making progress in running. Stick to a regular training schedule and gradually increase your volume over time. With patience and dedication, you can achieve your running goals.
Top Tips when you’re adding volume to running
- Cross-Training: Incorporate other forms of exercise, such as swimming or cycling, into your training routine to help prevent overuse injuries and improve overall fitness.
- Proper Nutrition: Fuel your body with a healthy diet that provides the nutrients you need to support your running.
- Stay Hydrated: Drink plenty of water before, during, and after your runs to avoid dehydration.
- Get Enough Sleep: Aim for 7-9 hours of sleep each night to allow your body to recover and repair.
- Listen to Your Body: If you’re experiencing pain or discomfort, don’t ignore it. Take a break and consult with a healthcare professional if necessary.
- Find a Running Buddy: Running with a friend can make your workouts more enjoyable and motivating.
- Join a Running Club: Joining a running club can provide support, camaraderie, and opportunities to meet new people.
- Set Realistic Goals: Set achievable goals for yourself and celebrate your progress along the way.
- Vary Your Training: Mix up your workouts by incorporating different types of runs, such as hill repeats, interval training, and tempo runs.
- Listen to Music: Listening to music can help you stay motivated and enjoy your runs.
- Find a Running Route You Enjoy: Running on scenic trails or in a park can make your workouts more enjoyable.
- Don’t Be Afraid to Experiment: Try different running techniques or equipment to find what works best for you.
- Have Fun: Running should be enjoyable, so make sure to have fun and enjoy the process.
What’s next?
Written by Katie McDonald, 25th August 2024
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