We’ve been discussing, in the last few posts, how to minimize the risk of injuring yourself when running.
An important topic, when building your running program, is by how much you should increase your weekly total distance (total of miles you run per week).
Several variables may affect that answer but looks like, based on research, that novice runners are more likely to hurt themselves when a sudden increase in more than 30% of their weekly distance happens within a 2 weeks time frame. We are talking about distance-related injuries, such as runner’s knee, iliotibial band syndrome, shin splints, jumper’s knees, gluteus medius, greater trochanteric bursitis, and injury to the tensor fascia latae.
So, we know that a good strength workout (refers to laws of loading) can help decreasing injury and positively affect how well your body deals with all the running load. This is non-negotiable, you must have a strength workout plan on your running program.
Now, we know that controlling by how much percent you increase your weekly running distance can help you to reduce distance-related injuries.
If you are an experienced runner, you may be able to have a more aggressive plan (a certified running coach can help you with that as well). Just keep in mind that as any other type of exercise/workout, we know that slowly progressions, in speed and distance in this case, must be respected in order to keep you away from injuries.
This percentage system also helps you find out how many weeks, on average, you will need to reach your distance related goal.
Think about these variables next time you design your running program. Give your body time to adapt to all the progressions and enjoy the journey!
MD Coach
(BA Ph.Ed, Certified Running Coach)