Increasing running mileage

mandi

mandi

Well-Known Member
I used to hate running. I mean, REALLY hate running. I'm not sure I really like it right now, but I like that it's a challenge. I'm not sure my short legs are really cut out for it, I'm slow, I shuffle more then I "run," the list goes on. But I think there's a time when you realize you need to challenge yourself with something new.

Now onto my problem. When I go out, I'm mentally ready to keep running. Yesterday was my first "run" of the year, and I got in 4 miles. I wanted to keep going, but I know I need to slowly build up mileage. That annoys me. It just doesn't make sense in my brain coming from the bike.

So, my question to the runners out there: What do you suggest is the best way to build up your mileage safely? How quickly do you increase your mileage on a weekly basis?

The running plans I've come across online start at the very beginning, and I just don't have time for that crap.

Help. Please. Thanks.
 
I'd be interested to hear the responses to this, as I have a similar "running" style and dabble with running at times.

If you feel ok why not just go further? I had never run more than 3.5 miles at a time, and this past Sunday I just went out and did 5 miles because it seemed reasonable and I wanted to try it. If I do this occasionally will I end up with shin splints and broken knees?
 
First piece of advice - ditch the road and go trail running. I hate road running but love trail running. 6MR is a great place for a faster, flatter run, but my favorite place is the sourland mountain preserve. More challenging due to the rocks and elevation gain but I can't get enough of that place. Regarding mileage, start with 3-4 miles and add another mile after 2-3 weeks steady running. Note that going to a place like the sourlands a 5 mile loop will feel like 6-7 miles of flat running. IF you do decide to go trail running, get specific trail running shoes - really helps with traction - my latest pair are Asics Gel Scout trail and they're great.

I've been delegated to treadmill runs most of the time this year but am itching to hit the trails soon. Good luck!
 
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James' sister has a MS in biomechanics (fancy shit) and has scolded me in the past about this. I think at one point my knee was swelling and I didn't understand why. She gave me this whole speech about how my hips weren't strong enough, which is why my knees were affected.

So you need to slowly build up your body to running, rather then just jumping head first into it, which I do.
 
I use to hate running as well and trained for the NYC Marathon in 2012 and was ready to go but as you prob. know it was canceled due to the Hurricane, in 2013 I was training and broke my leg so I hope third time is a charm and I just started running again for this years Marathon. If you do your research you are suppose to do a few "short" runs through out the week 3-4 miles each for as many times as you wish (2-4 times) and one longer run on the weekend. They recommend increasing each week by 10% and I normally increase the 10% on my long weekend run for example Mon. 3 miles, Wed. 4 miles, Thurs. 4 miles, Saturday 6 miles. The 10% rule is pretty standard in the running world and allows your body to adjust in a safe manor to avoid injury. If you go out and run 6-8 miles right away there is a good chance you hurt yourself even though you feel okay. I would def. work up to miles to avoid injury. Hope this helps.

Here is a link with some information

http://www.runnersworld.com/running-tips/10-percent-rule
 
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How long are you running now? My wife did C25K last year and it worked great for her. Just look at the program and jump in at whatever point you're comfortable with. She's been on and off with running and that's what she does when she gets back into it.
 
Another key is to run at least once a week. Last year I got too much into biking and really slacked off trail running. Going for a run esp at the sourlands after 1-2 months off and the legs were screaming for a few days. Amazing how different muscles are used for running vs biking - I was putting in big biking miles and didn't help.
 
i'm gonna speak for my wife - she's the runner of the house. i used to run, but she's definitely the expert.

when she trains for longer runs (like a half marathon) she takes the approach of many short runs during the week, and a longer one on the weekend.

so her runs would end up looking something like this in a perfect world:
mon - 5k
tues - 5k
wed - rest
thur - 5k
fri - 5k
sat - 8k
sun - rest

after a week or two (with an established base, which you obviously have) that saturday 8k becomes a 10k, and one of the 5ks mid-week becomes an 8k (like tuesday). next, the saturday 10k becomes a 12k, and tuesday becomes a 10k. it keeps building up until she feels like backing off, or until she does a half.

she also will keep running if she feels good - that's mid-season stuff only though. if she has to fight through it, she'll just do what's scheduled, but if she is feeling good, i'll get a call from her cell mid-run to let me know she'll be out longer than expected and she'll keep rolling until the runner's high is done.

when she cares about speed, she'll do fartleks and all that, but she's mainly just about getting out there now.
 
unless you are training for a specific race, I'd just run for time and try and enjoy it. forget about how many miles. if you can run comfortably for 45mins-1hr or more, and enjoy doing it, that's all you need. throw in some interval training here and there is good. worrying about mileage will make you nuts. training for a marathon, different story. you need to build up mileage.
 
vintb said:
unless you are training for a specific race, I'd just run for time and try and enjoy it. forget about how many miles. if you can run comfortably for 45mins-1hr or more, and enjoy doing it, that's all you need. throw in some interval training here and there is good. worrying about mileage will make you nuts. training for a marathon, different story. you need to build up mileage.
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this is good advice ( if youre not training for a specific distance race) it helps make running enjoyable. ive noticed that when running, some days are faster than others, so this makes it less of a "get it done" mindset and more of a "go out and do something good for yourself" thing.

on the note of increasing mileage/time. increments is key. ive injured myself from jumping from 9 mile runs to a 20 mile race..it was way too much and i paid for it. however, paying attention to how your body is reacting is primary. what works for someone else may not work for you. when your knees or hips are unhappy, there will be no doubt in your mind. that you need to back it off for a little while. that said, its good to push your distance a bit, but just listen to what your body is telling you, and plan rest days.

and oh yeah...run trail...pounding pavement sucks
 
Wow, great responses.

Clarkenstein, you broke that down really well, thank you! Exactly what I was looking for. Looks like keeping it consistent during the week and adding on the weekend will be a great way to work my body into it.

Vintb: Very good advice. I guess by mileage I really mean time out there. Once I get out there & I'm warmed up, I don't really want to stop. I'll look down and see where I'm at, and I sort of know I have to pull the plug. I'd like to be able to run for longer times then 45 minutes (where I'm at now.)

Oh, and I'd rather not be running on the road. I forgot how painful it is with no give! Once the trails dry up I'd like to get on the dirt. Though, the convenience of walking out the front door after work and getting a workout in, wins right now.
 
I'm a personal trainer, so I study these things a lot. Increasing mileage or duration/time by 10% a week is considered safe for most healthy persons. Four miles for a first run sounds a little long, however. Remember: Joints and connective tissue are often slower to adapt to training than the muscles...
 
How to keep it interesting

I like the ease of running or road riding right out my front door. Run a few miles, then on the last mile or so do intervals at a quicker pace. This keeps it interesting on the road. For instance, ill take like a 10sec rest between 100yds, 200, 300, 400, and then work my way back down. Or whenever you want to fit it in.

Oh, Erin runs with a friend sat morn from time to time, 5-8 miles. If you're looking for company
 
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Mandi - A buddy of mine transitioned to running from cycling a few years ago and he's actually really really good at it, so I figured he might have some good advice. He's now an ultra-runner (runs like 50K & up races), but he started out just trying to get to a 5K. He said that as a general rule, 10% increase in distance per week is recommended. He also said that can be looked at two ways -- in total weekly mileage or in each run. He did it by each run. So if he ran 5 miles per day in week 1, he'd run 5.5 miles each day the next week. The other way would be to just look at total mileage -- 35 miles the first week to 38.5 miles the next week, and you'd just make sure your runs add up to that number. The latter gves you the opportunity to have "off-days" where you just don't want to do the longer run. (But then of course, you have to make it up with an even bigger run on another day.)

Not sure what your ultimate distance goal is, but once you get there I think there may be additional guidelines for maintenance, but he didn't go into specifics about that. He just said that now he tries to maintain his fitness so he can go out and do a 20 miler anytime he wants.
 
Hey Mandi,

I can give you first hand advice. I have been running for about 10 years. The only time I have been hurt is when I tried to increase my distance too quickly. Running takes WAY more patience than cycling and it takes a few years to really build a solid base. It takes time for your ligaments and tendons to get used to what you are asking them to do.

I would advice adding on time rather than distance. What worked for me was to add 5 mins a week to my long run. It is really, really hard to be conservative, but trust me. Consistency is the key and you can't be consistent if you get hurt.

+ 1 on the trail running. It makes up 90% of the running we do. When there is too much snow we run on the local rail trail. Better than the road.

I would also advise you to strengthen your medial glutes and stabilizers as you get started in the sport. It will help your knee stability in the long run. Women are much more prone to knee issues because of our hip to knee width ratio.

If I think of anything else I will post it or send you a pm.
 
I just started running this year also. At almost 45, I can run faster and farther than I did when I was younger. (I am not fast by any means but fast for my standards) I am kind of doing the 10% a week thing but a bit different. At this point I am not really running for distance, instead I am trying to increase my speed. I have been running 5 k's on the treadmill each time I run (about 2 days a week) I have been enjoying that I am doing them faster almost every time. As much as I love cycling, I really hate the trainer. I find the treadmill forces me to push harder since I set it for a speed and have to keep up. On the trainer I tend to find myself slacking off and have to crack the whip to get moving. I look forward to trying out some trail running in the spring since looking at the basement walls and tv is getting boring. I hope that running will give me a good base fitness that in previous years I did not have since I didn't like using the trainer much.
 
Do some of the local 5k races! Very motivating to run with a few hundred or thousand other people - and usually for a good charity. helps measure improvement over the dreadmill... don't run with a friend unless they are faster than you!

Trail is much more fun, the miles fly by - purchase apropos footwear.

try the minimalist stuff, but it isn't for everyone. ie new balance 1010

Enjoy!
 
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