Here’s what happens when you’re on a running program. You achieve a distance and pace that you’re comfortable with. When you’ve run for a while at this mileage, you find yourself getting too comfortable. At that point, you want to increase your running distance.
But how do you increase your running distance with each run? It’s possible to injure yourself if you run too far, too fast over the previous day’s mileage. Instead, there are tried and tested ways to gradually increase running distance on a day to day basis.
Tips to Increase Your Distance Gradually
The Ten Percent Rule: Experts will recommend something called the 10% rule. This is a rule that states you should increase your mileage in increments of no more than 10 percent. In other words, if you run 10 miles a week, you should only run 1 more mile in the next week to stay safe.
If you’re a newbie, then it’s best not to increase how far you run every week. Let your body adjust for three to four weeks. Then you can go on and add mileage.
What about on a day-to-day basis? Let’s take at the 10 mile weekly mileage example. If you run three days a week and you want to increase your mileage by 10 percent this week over the week before, run a third of a mile more each day that you run.
Another way to increase your mileage is to add another day to your weekly running schedule. In other words, if you run 3 days a week with a pattern of 3 miles, 4 miles and 3 miles, you can add another day to your routine. On this day you can run another mile. In this way, you can slowly increase your mileage without sustaining injuries.
In the next week, you can add another mile to your routine. This may seem like a slow increase, but in only eight to ten weeks, you could find yourself running 20 miles in a week. From there, the sky is the limit.
A note about running shoes
When you’re trying to increase your mileage, make sure that you have a few good pairs of shoes to help you. You can alternate shoes to give your legs an easier time in adjusting to the increase in mileage.
Always make sure that you’re comfortable with the last day’s run before you run more during the next run. And never forget to give your body a day in between to rest and recover from the exertion.