How to: Increase Mileage Safely - Without Getting Injured

Building mileage is key to improving endurance — but do it too fast, and you risk injuries like shin splints, knee or Achilles pain. Here’s how to increase your running distance the smart way.

1. Follow the 10% Rule (Loosely)

• Aim to increase weekly mileage by no more than 10%.

• It’s a guide, not a strict rule — if you’re tired or sore, repeat the same mileage the next week.

2. Add Step-Back Weeks

• Every 3–4 weeks, reduce your mileage by about 20–30%.

• This recovery period helps your body adapt and prevents overuse injuries.

3. Quality Over Quantity

• Don’t just chase higher mileage — mix easy runs, speed work, and long runs.

• A good balance: 80% easy pace, 20% hard efforts.

4. Strength Training is a non-negotiable

• Strong muscles = resilient joints.

• Focus on glutes, calves, hips, and knees with squats, bridges, and heel raises to name a few good basic exercises .

  
  

5. Listen to Your Body

• Niggles like shin pain, Achilles tightness, or sore knees are early warning signs.

• Scale back or swap in cross-training before it becomes a bigger problem.

Takeaway: Progress gradually, balance running with strength, and pay attention to your body — that’s the best way to build mileage without breaking down.

Book in for a physio session if you need guidance on this and for help strengthening to support your training plan