#34: Increase Your Milage Injury-Free

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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.

Listen on Apple Podcasts ¦ Google Play ¦ Libsyn

Thanks for listening!! :)


Intro/outro music by Ellis Deltasoundcloud.com/ellisdelta

Follow me on Instagram: @runningvegannyc

Tweet at me: @wildmanna

Email me: runningvegannyc@gmail.com


SHOW NOTES

SOURCES:

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:

JUSTIN’S INFO:

IG: @hornekerjustin

Twitter: @hornekerjustin

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