Running 101: How to Progress My Distance Safely

Progressing a running plan involves gradually increasing the volume, intensity, and frequency of your runs to improve fitness while minimizing the risk of injury. Here's a general framework for progressing a running plan:

1. Start Slowly: Begin with a manageable level of running that matches your current fitness level. If you're new to running or returning from a break, start with a run-walk approach, alternating between running and walking intervals to build endurance gradually.

2. Set Realistic Goals: Establish specific, measurable, achievable, relevant, and time-bound (SMART) goals for your running progress. Whether it's completing a certain distance, improving your pace, or participating in a race, having clear goals can help guide your training and motivation.

3. Gradually Increase Mileage: Increase your weekly mileage gradually to prevent overuse injuries and allow your body to adapt to the demands of running. Aim for no more than a 10% increase in total weekly mileage per week. For example, if you're running 20 miles one week, aim to run no more than 22 miles the following week.

4. Alternate Hard and Easy Days: Incorporate a mix of hard and easy training days into your schedule to balance intensity and recovery. Hard days may include speedwork, tempo runs, or long runs, while easy days are for recovery runs or cross-training activities.

5. Include Variety: Incorporate variety into your running plan to prevent boredom, improve fitness, and reduce the risk of overuse injuries. Include different types of runs such as long runs, tempo runs, interval workouts, hill repeats, and recovery runs.

6. Listen to Your Body: Pay attention to how your body responds to training and adjust your plan accordingly. If you experience pain, fatigue, or other signs of overtraining, scale back your training volume or intensity, take rest days as needed, and consider consulting with a healthcare professional.

7. Prioritize Recovery: Allow time for adequate rest and recovery between runs to prevent overtraining and promote recovery. Incorporate rest days, easy recovery runs, cross-training activities, and active recovery techniques such as foam rolling, stretching, and proper nutrition.

8. Periodize Training: Consider periodizing your training plan by dividing it into specific training phases such as base building, strength building, speed development, and tapering. Each phase focuses on different aspects of fitness and prepares you for peak performance during races or events.

9. Monitor Progress: Keep track of your training progress, including mileage, pace, and how you feel during runs. Use a training log or mobile app to record your workouts and monitor improvements over time. Regularly assess your progress and adjust your training plan as needed to stay on track towards your goals.

10. Stay Consistent: Consistency is key to progress in running. Stick to your training plan, even on days when you don't feel motivated, and trust the process. By staying consistent with your training and gradually progressing over time, you'll continue to improve and achieve your running goals.

Author

Dr. Catherine Logan, MD, MBA Catherine Logan, MD, MBA, MSPT, is a sports medicine orthopaedic surgeon specializing in complex knee and shoulder surgery at Colorado Sports Medicine and Orthopaedics (COSMO) in Denver, Colorado. As a former physical therapist & trainer, Dr. Logan provides a distinct expertise in sports injury, prevention, and surgical management.