General Discussion Triathlon Talk » Running amount question? Rss Feed  
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2011-07-06 5:20 PM

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Subject: Running amount question?

I am now running 3 miles consecutively every 2nd to 3rd day.

Would I get an overuse injury if I start doing this run every morning 5-6x a week?



2011-07-06 5:23 PM
in reply to: #3583747

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Subject: RE: Running amount question?
RyanM - 2011-07-06 3:20 PM

I am now running 3 miles consecutively every 2nd to 3rd day.

Would I get an overuse injury if I start doing this run every morning 5-6x a week?

Possibly, maybe even probably. You are talking about 6-9 miles a week running, and jumping double that to 15-18 a week. Possibly doable, but I would first start with doing your 6-9 miles in 5 or 6 days instead of three then build from there.

John

2011-07-06 5:40 PM
in reply to: #3583752

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Subject: RE: Running amount question?
tkd.teacher - 2011-07-06 6:23 PM

RyanM - 2011-07-06 3:20 PM

I am now running 3 miles consecutively every 2nd to 3rd day.

Would I get an overuse injury if I start doing this run every morning 5-6x a week?

Possibly, maybe even probably. You are talking about 6-9 miles a week running, and jumping double that to 15-18 a week. Possibly doable, but I would first start with doing your 6-9 miles in 5 or 6 days instead of three then build from there.

John



X2 - Great advice. Or you could start by splitting one of your current runs into 2 days of running, which might something like: 3/1.5/rest/3/rest/1.5/rest (or whatever works for you...). Gradually build one of the 1.5 mile runs, then build the other one, then consider adding one more short run to your week. When you're running 4 or 5 runs of equal distance, then you can start building one of the runs per week into a longer run, etc....
2011-07-06 5:53 PM
in reply to: #3583747

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Subject: RE: Running amount question?

It depends.

If you are significantly overweight you may incur a risk of an impact-related injury. The solution to this is to continue exercise until you lose some weight, if that were the case.

Otherwise, increasing your mileage likely won't, in and of itself, lead to an injury.

There has been a popular lore of not increasing weekly running mileage by more than a certain percentage of your current mileage, usually 10%. That comes from 1970's running boom lore that works fairly well if you are already running 40-60 miles a week.

For us mortals running less than 30 miles a week larger increases are likely acceptable with an established fitness base if the runner has no pre-existing conditions and is not overweight and is using good biomechanical habits (lots of ifs...).

You'll get some aches and pains, and those can be managed with rest, ice, compression and elevation along with aspirin, but those aren't injuries. It is more often the body going through the difficult phase of adapting to more exercise, a generally uncomfortable process.

There is a difference between hurting and being injured, being fatigued and being overtrained, stretching your limits and doing too much. Being able to recognize the difference is an important skill set.

Most joint related injuries are caused by doing too much too fast when an athlete is overweight and without an adequate fitness base. If you have the base you can add mileage safely as long as you monitor for signs of overuse. Being sore an tired isn't a sign of overuse though, it's a sign of raising the bar.

Telling the difference is important both for growth as an athlete and for injury prevention.

 

2011-07-06 5:58 PM
in reply to: #3583779

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Subject: RE: Running amount question?

Tom Demerly. - 2011-07-06 3:53 PM

Otherwise, increasing your mileage likely won't, in and of itself, lead to an injury.

There has been a popular lore of not increasing weekly running mileage by more than a certain percentage of your current mileage, usually 10%. That comes from 1970's running boom lore that works fairly well if you are already running 40-60 miles a week.

For us mortals running less than 30 miles a week larger increases are likely acceptable with an established fitness base if the runner has no pre-existing conditions and is not overweight and is using good biomechanical habits (lots of ifs...).

So...you advocate 100% increase in mileage, even at lower distance levels?

Huh.

John

2011-07-06 6:14 PM
in reply to: #3583752

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Subject: RE: Running amount question?
tkd.teacher - 2011-07-06 4:23 PM
RyanM - 2011-07-06 3:20 PM

I am now running 3 miles consecutively every 2nd to 3rd day.

Would I get an overuse injury if I start doing this run every morning 5-6x a week?

Possibly, maybe even probably. You are talking about 6-9 miles a week running, and jumping double that to 15-18 a week. Possibly doable, but I would first start with doing your 6-9 miles in 5 or 6 days instead of three then build from there.

John

I like this.  I also like Tom's "you need to know how to listen to your body and recognize" as the 10% rule is pretty much bunk.  However, I wouldn't double my mileage overnight either.

On a slightly related but not really note; I'm kicking 50mpw squarely in the balls this week   I have a personal goal to hit 100mpw at some point in my life.



2011-07-06 6:24 PM
in reply to: #3583782

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Subject: RE: Running amount question?
tkd.teacher - 2011-07-06 12:58 PM

Tom Demerly. - 2011-07-06 3:53 PM

Otherwise, increasing your mileage likely won't, in and of itself, lead to an injury.

There has been a popular lore of not increasing weekly running mileage by more than a certain percentage of your current mileage, usually 10%. That comes from 1970's running boom lore that works fairly well if you are already running 40-60 miles a week.

For us mortals running less than 30 miles a week larger increases are likely acceptable with an established fitness base if the runner has no pre-existing conditions and is not overweight and is using good biomechanical habits (lots of ifs...).

So...you advocate 100% increase in mileage, even at lower distance levels?

Huh.

John

I agree with Tom.  10% of 0 miles is still 0 miles.  At some point, we break...and even completely murder the 10% rule as we begin to run.  Would it be such a tradgedy to go from 1 mile a week to four 1 mile runs a week?  That's a 400% increase.

Listening to your body is most important.  Accounting for other factors such as being overweight, prior injuries or joint problems, and prior athletic background plays more of a role in determining what a beginning runner can and cannot handle better than simply using the 10% rule.  A 22 year old former HS soccer player would probably have very different approach than a 56 year old lifetime couch potato.

And I also agree with Tom that once you get into "higher" mileage (like 40-60 mpw), then the 10% rule starts to apply more "across the board".

Just my opinion of course.

2011-07-06 6:51 PM
in reply to: #3583782

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Subject: RE: Running amount question?

"So...you advocate 100% increase in mileage, even at lower distance levels?"

John- I'll respectfully suggest that is a substantial extrapolation of anything I suggested. Please re-read my post.

I did not mention anything of that magnitude.

2011-07-06 8:47 PM
in reply to: #3583747

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Philadelphia, PA
Subject: RE: Running amount question?

Many thanks for the suggestions. I am in great athletic shape (29yrs old, 6'0" 148lbs, 3%body fat), and am very active in sports.

This is the first time that I have ever trained for running distance though. Used to be a sprinter in HS.

I am going to try and add a few more days to my running schedule and keep the mileage lower till I get adapted to it and will definitely listen to my body.

2011-07-06 9:05 PM
in reply to: #3583747

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Subject: RE: Running amount question?

Like others suggest, it's surprisingly effective to start the higher frequency by simply starting with what you're already doing, and then throwing in short, easy 1-2 mile runs on the other days. It might feel like very little to start with, but it's the foundation for doing much more. The aim is to be able to recover quickly from each day's effort, so that it's no big deal to go out the next day.

Once you've done that, then you can lengthen one of your runs, so that you have a longer run in your schedule. Then gradually build from there.

If you check out the BarryP running articles on Slowtwitch you can find a lot of good information that elaborates on what everyone is telling you here. Useful digest of these articles at:

http://forum.slowtwitch.com/gforum.cgi?post=1612485;search_string=runtraining;#1612485

2011-07-06 9:43 PM
in reply to: #3583949

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Subject: RE: Running amount question?
RyanM - 2011-07-06 7:47 PM

Many tohanks for the suggestions. I am in great athletic shape (29yrs old, 6'0" 148lbs, 3%body fat), and am very active in sports.

This is the first time that I have ever trained for running distance though. Used to be a sprinter in HS.

I am going to try and add a few more days to my running schedule and keep the mileage lower till I get adapted to it and will definitely listen to my body.



Lmfao, that is awesome, seriously, I have not laughed that hard all day. I think your greatest difficulty will not be in increasing your mileage, although there is some risk on that, but running too hard too fast. Even though u r in great shape distance running can really mess u up if u go to hard to soon, even if ur lungs can handle it ur muscles andc bones might not.. Your light frame will likely help u though in a way a fatty like me will likely never understand.


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