Increasing mileage
4 watchers
Dec 2018
8:09am, 8 Dec 2018
19 posts
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Little Critter
I’ve been off running for a month due to a muscle strain. I saw a therapist yesterday who was very thorough and said I could start running again but just do 2-3km and increase by no more than 15% per week. I’ve just worked this out and it means I’m now now going to be ready for the Longleat 10km I’ve entered in early Feb. 15% increase seems very small, especially in the early weeks. Does everyone stick to this guideline? Would I be an idiot to increase by more than 15% in the early weeks in order to be ready for Longleat? (For example the increase between week 1 and week 2 would only be 0.3km per run) |
Dec 2018
8:33am, 8 Dec 2018
19,101 posts
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Lizzie W
Anything to avoid a re-injury, I'd say!
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Dec 2018
8:35am, 8 Dec 2018
20 posts
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Little Critter
Oh poo, I thought that would be the sensible answer. Saves me doing my first race in the pissing rain I suppose. |
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Dec 2018
8:50am, 8 Dec 2018
19,102 posts
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Lizzie W
What about walking part of it?
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Dec 2018
9:01am, 8 Dec 2018
991 posts
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oumaumau
What was your weekly mileage prior to injury? I imagine the therapist intended to get you back running consistently while staying injury free. If you were running 30 miles a week consistently (just as an example), then after a month of easy and consistent mileage, I would expect to return to pre-injury training volumes provided there is no aggravation of the injury. If you're new to training, then take it easy as advised, there's nothing to be gained from training for a few weeks then being out again due to a repeat injury |
Dec 2018
9:16am, 8 Dec 2018
3,820 posts
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Windsor Wool
What O said. If the injury is fixed then there’s really no reason you shouldn’t be back to pre-injury mileage within 3-4 weeks. That’s the sensible advice. Honestly, if it were me I’d be back to previous miles in 1-2 weeks. I have quite a few miles on the clock overall though and a not so careful owner so please default to sensible advice! |
Dec 2018
9:44am, 8 Dec 2018
8,525 posts
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Son of a Pronator Man
Your physio's advice is sound, although you could do other cardio work to compensate for the lack of running. However most us us would not be so patient |
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Dec 2018
2:57pm, 8 Dec 2018
21 posts
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Little Critter
Weekly mileage before injury was probably around 20km. Being one 10km run and 2 5kms. I had just got up to comfortably (ish) running 10km, going from zero (but active, just no running) to 10km in around 6-7 weeks. Oh well, I’ll see how I get on. Was hoping not to have to walk any of the race as I’m just a tad competitive. |
Dec 2018
3:25pm, 8 Dec 2018
2,732 posts
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Surrey Phil
I missed four months of running this summer with a hamstring tendinopathy. My physio was keen that I pushed myself hard to increase the mileage, so 15% would sound about right in the early stages.
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Dec 2018
3:29pm, 8 Dec 2018
9,696 posts
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Garfield
I've been too busy to get a decent mileage this year thanks to being on a yoga teacher training course since April. I've been doing about 15-18 miles a week, though the weekends when my course is on, I do a little over a mile to keep my legs gently ticking over before going to do yoga all day on both days.
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