#34: Increase Your Mileage Injury-Free

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

Follow me on Instagram: @runningvegannyc

Tweet at me: @wildmanna

Email me: [email protected]

Read my blog: runningvegannyc.com/

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