Increasing Mileage? How Much is Too Much?

As the weather improves here in Wisconsin, many of you will be getting outside and will be more inclined to increase the amount you are running. Also, some of you may have running races or events that you want to get ready for. If you are competitive, or just want to get in better physical health, you need to increase your training. But, you also need to stay healthy i.e. uninjured. So, how much of an increase in mileage per week is ok?...........

In a new study that was just published in the Journal of Orthopedic and Sports Physical Therapy, 261 uninjured runners where followed for 14 weeks and their mileage was tracked. Over the course of 14 weeks, 21.5%  (56) of these runners sustained a running related injury (RRI). Importantly, runners who increased their mileage greater than 20% per week were significantly more likely to sustain a RRI than those who increased their mileage less than 20%.

The take home message from this study is that gradual progression of your mileage is the best if you want to keep running pain free. Doing more than what your body is ready for is the number one risk factor for sustaining and injury and increasing your mileage too much and too fast can increase your risk for injury. So, stay patient and progress gradually, and you will be able to keep training and become more fit for the long term. 

Thanks for reading,
​Bob