Effective Mileage Increase: Tailoring Your Approach to Your Running Journey

Oct 13, 2022

Should I follow the 10% rule?

When it comes to increasing your mileage, many runners are familiar with the 10% rule, which advises increasing your mileage by no more than 10% per week. While this rule can be helpful, it is also quite generic and may not be the best approach for everyone. Depending on factors such as your current fitness level, running experience, and injury history, there may be a more effective way to increase your mileage.

To determine the best approach for you, it is important to consider your individual circumstances. For example, if you are a new runner, it may be more beneficial to focus on gradually increasing your running time or distance, rather than strictly following a percentage-based rule. Similarly, if you are recovering from an injury, you may need to take a more cautious approach and slowly build up your mileage over a longer period of time.

Experienced runners may also need to adjust their approach to mileage increases, depending on their specific goals and training plan. For example, if you are training for a race, you may need to incorporate more intense workouts and longer runs to prepare your body for the demands of race day.

To get the most out of your mileage increase, it is essential to tailor your approach to your individual needs and goals. Our latest top tip offers guidance on how to effectively increase your mileage based on your specific circumstances, whether you are a new runner or an experienced athlete. Be sure to watch the video below to learn more.


Harriet Kabe