3 Smart Steps to Increasing Mileage: Building, Planning, Recovering

Feb 16, 2024

How to Increase Your Mileage Safely

Most of you may be deep into your training programme, or at the stage where your looking to increase your speed or distance. However at this point it is crucial to know how to build yourself up to this next stage. It is easy to get carried away and try to progressive to far too quickly – leading to burnout or injuries.

It is essential that you give your body time to adapt to the new load and stress you’ll be putting it under. The bones, tendons, ligaments and muscles that have not been conditioned to withstand the impact of running and don’t have the tissue tolerance that is required to match the increase of running and now becoming overworked and are becoming more prone to injury.

  1. Building Your Base: You need to gradually increase mileage, frequency, or intensity, but not all at once. Sudden changes to any of these, or trying to do all at the same time is a sure fire way to cause yourself problems down the line. This gradual approach allows your body to adapt and strengthen gradually, minimising the risk of overuse injuries.
  2. Having a Training Plan: A structured training plan helps you increase mileage in a systematic and controlled manner. It provides a clear goal and allows for consistent progress while minimizing the risk of overtraining. However, it’s important to remain flexible and adjust the plan as needed based on your body’s response and external factors like work stress or illness.
  3. Proper Rest and Recovery: Rest and recovery are crucial components of any training plan. Listen to your body and prioritize rest when needed, especially if you’re feeling fatigued or experiencing any signs of overtraining. Adequate rest allows your body to repair and strengthen tissues, reducing the risk of injury and improving overall performance.

Watch our latest top tip to find out more on how to increase your mileage safely.