Q: How do I Increase Mileage Without Burning Out?
Lauren,
I ran XC and track in high school and am now running in college.
In high school XC I ran at most 25 mile weeks. Sometimes we only ran 15 mi weeks. Now in college I have to run 5-10 miles everyday and I’m used to running those distances a few times a season.
I dont want to burnout but I dont want to fall behind before I even go to XC camp. Any advice?
-Sarah
A:
I write to you from this spanish plaza.
Hey Sarah,
Your worry is a normal one. If you’ve been doing two sports for four years, you have the basics down really well, and you will be ready to take a jump to the next level. So long as you are sensible about it, and don’t go running 10 miles every day right off the bat like a dork. To be frank, you will not be competitive in NCAA Div 1 cross country off of 25 miles a week. But you can be with 40-50 with a good coach.
These are things I’d pay attention to so you have the best chance of an injury free, successful transition:
- Increase gradually (5 miles a week)
- Instead of running 10 miles each day, split it into 5 in the morning and 3 in the afternooon, three times a week.
- Once your reach 40, alternate a high week and low week (i.e. 40, 45, 40, 50, 45, 50, 45, 50.)
- For me, the key to the transition was a day off every week so my body could purely adapt and recover. I did this all four years of college.
- I count mileage over 8 days when I take a day off, instead of seven. Six days a week, your body is under the stress of a ____ mile week, so honor that. Don’t live by the number in your log, basically.
- As you build mileage, do static stretching (1min holds) on major muscle groups, including IT band, after every run.
- Mileage won’t make you burn out; neglecting proper recovery will. The more you run, the more you need to adjust your lifestyle (sleep, healthy food, recovery runs, days off, etc) so that your energy remains balanced.
Risk is a requirement of athletic success. In my experience, it is the measured risks are the most consistently rewarded. The process of pushing your body forces you to tune in to yourself more. Its a very intimate thing, and it will shape you, not only as an athlete, but as a person.
-Lauren
Instead of 10 miles every day, isn’t it better to do something like 4/7-8? From reading what some coaches have to say (malmo, Renato Canova), the point of doubles seems to be adding to what you can run at singles. So instead of splitting it to a smaller number, add on so that you are doing more on the day in doubles rather than less in singles.
Thank you Lauren! My season turned out to be a successful one. Despite a slight foot injury, I was still able to run well at our regional race and I survived the adjustment to higher mileage!
Sarah!
Congrats! That’s great news. I’m so happy you followed up with me to let me know how things turned out. And I’m more happy that you’ve survived your first cross country race and it was a success. Make sure you take a break and heal that foot after the XC season is over. Its worth getting two weeks “behind” if it means your feet both work. One week of resting and one week of cross training heals most “slight” injuries if you can stay chilled out about it. Take it from me! You’ll get the fitness back in a month of training, running your best times when it counts.
You’ve proven you can up your game to run with the big girls. Now you need to prove you have the sense and confidence to heal, which is what really sets apart the best athletes.
Lauren
Thanks Lauren. I ended up taking time off, quite some time actually. I havent run for a month and a half now 🙁 After taking about 2 weeks off I tried running and the injury spurred up again so I went to a podiatrist and found I had peroneal tendonitis (on the side of my achilles) and a slight inflammation on my 4th metatarsal in my foot. Since finding that out I’ve been biking, lifting, and rowing which has kept me in a different kind of shape. I’ve now been fitted for custom orthodics and they will come in in about a month. I was also sent to PT where I was told my tight calves caused my overpronation which caused my tendonitis and my physical therapist said I shouldn’t use orthodics. I’m trusting the doctor’s opinion but I’m nervous to start wearing the orthodics since I’ve heard of cases where such treatment has overcorrected the problem or led to more injury. I’ve also always worn the same shoe so I’m nervous to add more support but hopefully it helps and I can get back for track. I’m only running D3 so I won’t get “replaced” by any other athletes but I’m still hoping to pr from last year in the 8 and mile.
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Hey Lauren,
Only just discovered this blog but filled with great stories and advice. I definitely agree that burning out is something to be aware of. I always try to plan my workouts to include the occasional ‘random’ exercise/event which helps as much mentally as physically. Replacing your run with a swimming session is a great way to keep your body working but letting your body rest from the repetitive workouts you’ve been doing.
Look forward to some more blog posts 🙂
Thanks,
Rob
Consistency is key. Instead of 10 miles every day, isn’t it better to do something like 4/7-8 and be consistent with it. Thanks Lauren, I think I just have to be more consistent and stay motivated.
Thanks for share it contains a lot of information which is very helpful for us i like this blog.
Hey Sarah,
I am also don’t want to burnout but i like sports like football and cricket i daily run 20miles in cricket and football games i like this post thanks for sharing its very interesting.
Be sure you’re getting proper sleep as well, especially since you’re in college. You’ll NEED that recovery if you really want to up your mileage.
I’m 67. I’ve been through the mill. Femoral neck stress fracture bilateral surgery in 2014 and Prostate Cancer Surgery ten months ago. One key for me is running with walk breaks and only running on dirt. Also, I swim about four hours a week. I haven’t changed my distances for ten months. I just shortened my walk breaks from 55 sec./min. To 25 sec./min. FYI, I run now 11 min./mile and feel great.
Lauren, your advice is priceless. I especially enjoyed the column about getting injured like the elites.
Well, it really amazing to run. Ever since I started running again, my whole body functions such that my I will automatically wake up on time without the aid of alarm clock.
Compared to having to snooze it every few mins back then.
Thanks!
You can increase your mileage safely and happily. For instance, you can try warming up before your run by walking for five to 10 minutes.