Safely Increase Mileage

As many of you are spending more time running outside during the COVID-19 pandemic, it is important to understand how to best approach the amount you are running. Running related injuries are common, especially for the “novice” runner. Injuries such as patellofemoral pain, patellar tendinitis, Achilles tendinitis, medial tibial stress syndrome (shin splints), and stress fractures are a just few to name. Often times, these running related injuries are due to excessive mileage, significant changes in intensity, and/or a sudden increase in mileage. This may be due to the body’s inability to adapt to these changes or overwhelming its ability for tissue repair. The “10% rule” has been widely accepted as a guideline for those partaking in a running progression program. The rule being to increase your mileage no greater than 10% weekly. This applies to those returning from an injury or increasing mileage as part of a training program (10k, half-marathon, or marathon).
A recent study looked to validate the “10% rule.” The research group measured over 900 runners with a one year follow-up and found that runners who increased their distance greater than 30% weekly were more likely to sustain a running related injury. The 30% increase in weekly mileage should be received with caution. It does not mean that if you increase greater than 10% or even 20% that you won’t sustain an injury. The study demonstrated that individuals were injured in the group who increased their mileage between 10% and 30%, but at a lower rate compared to the group that increased greater than 30%.
Our recommendation is to approach your program cautiously. If you are a new runner, listen to your body. You may increase your mileage, but do so in a smart fashion. Give your body the rest it needs by giving yourself a day off between your runs. Cross training is also very effective in decreasing the amount of stress your putting on your body. This can include cycling, swimming, and/or walking to decrease joint stress the impact of running can create.
If you do sustain a running related injury, the team at Paulseth PT is well-equipped to manage those injuries. Don’t hesitate to give us a call to schedule, so we can get you back on the pavement!