🏃♂️Gradually increase your mileage to prevent injuries and allow your body to adapt.
📈Start with a conservative base mileage and slowly increase by no more than 10% per week.
💪Ensure your muscles, tendons, and ligaments are well-adapted to running before increasing intensity or mileage.
👟Wear properly cushioned shoes and choose forgiving surfaces to reduce impact stress.
🥦Adjust your diet to provide the necessary fuel, protein, and nutrients for increased physical stress.
How much should I increase my mileage each week?
—Increase your mileage by no more than 10% per week to prevent overloading your body and reduce the risk of injuries.
What should I do if I experience pain or tightness?
—React quickly to any pain or tightness by seeking treatment and/or reducing your running volume to prevent injuries.
Should I adjust my diet when increasing my mileage?
—Yes, adjust your diet to provide the necessary fuel, protein, and nutrients to support your increased physical stress.
What type of shoes should I wear?
—Wear well-cushioned and supportive shoes that fit properly to reduce impact stress on your body.
Can I increase my mileage if I'm new to running?
—It's best to start conservatively and slowly build up your mileage to allow your body to adapt and avoid injuries.
00:00Introduction to the importance of increasing running mileage safely.
00:45Explanation of the 10% rule: increase mileage by no more than 10% per week.
01:53Considerations for adaptation rate and tolerance based on running experience.
03:30Importance of bone, tendon, and ligament adaptation to prevent injuries.
04:13Tips for adjusting diet, wearing proper shoes, and choosing forgiving surfaces.
04:58Overview of key strategies for safely increasing running mileage.
05:51Conclusion and encouragement to practice safe running habits.
