Since today’s post is all about running I thought we would celebrate with a picture of Brooke in her running shoes (they are just a tad big;). By the way I know you all have it marked on your calendars but I thought I would remind you again that it is her SIX WEEK BIRTHDAY which is clearly a huge deal and I will put 6 candles in every dessert that I eat today (which will probably be 3-4).
A few different people have asked me about how to safely increase your mileage. This is one of those things (along with every question in the world) I am NOT an expert on but there are a few things that I think are really important to incorporate when you are wanting to run more miles each week.
1. Don’t try to mimic someone else. All of our bodies have completely different thresholds and can only handle a certain amount of mileage. I read blogs of runners that run 100+ miles a week but I am pretty sure my body will crumble into a million pieces if I go over 60 so I have learned what my limits are and don’t try to increase my mileage over a certain number.
2. Be patient with yourself. You have your entire life to run so make sure you increase your mileage safely so that you can continue to run. There is no rush when increasing your mileage so give yourself enough time to train properly.
3. Make sure you are cross-training and weight lifting. By building up your muscle mass and strength it will help you to run longer and prevent injuries.
4. Find a training plan and stay consistent with it! Consistency is key, you are not going to be able to increase your mileage very easily if you are constantly skipping workouts and going long periods without running. Finding a good training plan was the biggest thing that helped me when training for my first marathon, the plan I followed had me slowly building up my mileage and I followed it exactly. You could use the Couch 2 5K plan, Hal Higdons, SmartCoach or find a book with training plans like THIS ONE.
5. I think it is important (for MOST runners/new runners, not ALL runners) to wait to do speed work until you have increased your mileage. Once you have a good base then you can start working on getting faster but if you are just beginning running or just now coming back from an injury focus on increasing your mileage first and then your pace.
6. If you are struggling with going longer on your runs, find a training partner that will motivate you and keep you on your toes. The distraction of conversation will help big time!
(I miss my running bff. Picture after a TOUGH run and I couldn’t have finished it without her)
7. When you are first starting to run it may be a good idea to do a walk/run program. Maybe run for time rather than distance. You could run for 5 minutes, walk for 2 minutes and repeat a few times. Each week you could run for another minute or two and then decrease the amount of time that you are walking.
8. Try your hardest to stay positive and work on your mental strength. Your attitude about your abilities and running will make all the difference when you are trying to become a better runner. I did a post HERE about this.
(I was a little too positive during my first marathon)
In this post I asked you guys some of your tips for increasing mileage and I absolutely loved reading your answers:
Candice said: “Remember to build it slow…it’s not smart to go balls to wall without properly building your mileage… Says the girl who ran a marathon with her longest run being a 10k…ha!”
Chelsie said: “I’m definitely a fan of the ‘only increase by 10% a week rule’ –would have injured myself otherwise. I liked 1. Running 4x a week with smaller increases to each run instead of 3x with larger increases. 2. That my long runs were consistently one more mile than the previous week. 3. Definitely have a shorter run to work on some speed work and a recovery run the day after your long run. 4. Make sure your shoes are good for higher mileage running!”
Tyffany said: “I go slow… Just adding a mile a week or so depending on how I’m feeling. I run about 4 times a week, so day one I would try to add a quarter mile and then a half mile on running day 2 and so on.
Penny said: “If I want to increase my mileage I’d make a list of treats that I can reward myself like a big meal or a pair of new shorts… that always gets me going.”
Nicole said: “I found a good way to increase mileage (if you have the time) is to do 2x a days. So if the plan said 4, I would do 3 in the morning and 2 in the evening. Just an example.
Meghan said: “I have heard a good rule of thumb is to build your miles by no more than 10% each week. So if you run 20 miles one week, increase to 22 miles the next week.”
Kathee said: “I also keep it within 10% of the last week and I do my long runs very slow. At least 2 minutes slower than my half marathon min/mile.
Erica said: “I like having the set day of the week that the long run gets bumped up. I like the mental prep and anticipation of the add mileage day.”
Katie said: “One tip I’d say would be to do plenty of relaxed runs. Don’t focus all your efforts on running high mileage. Some of your runs just have to keep you loving the sport and your body prepared for the harder runs.”
Brooke said: “I increase my mileage by my training plan, but I’m starting to get a feel for if I know I can go further. I think being smart and feeling it out will help you increase your mileage.”
Whitney said: “What helps increase my mileage is something that might not work for everyone, but I do shorter runs during the week because I just can’t manage really super long ones due to work and just being exhausted. I do my longer mileage runs on Saturday morning. This helps me mentally because I know I only have to make it through one or two really long runs during the entire week!”
Below are pictures from different websites with great information and if you just click on the picture it will take you to the site for more info about this topic!
Let’s talk about RUNNING GOALS!!! What are some of your goal distances and goal paces that are on your mind currently?
-I am shooting for a sub 1:30 half by February!
Are you currently increasing your mileage? Why?
How old were you when you got your first pair of running shoes?
Who is your absolute all-time favorite running partner?