4 Tips to Increase Your Weekly Running Volume Safely and Effectively
Increasing your weekly running volume can significantly enhance your fitness and overall health. More running not only boosts your physical conditioning but also improves sleep quality and helps alleviate stress. If you're aiming to participate in races, ramping up your running volume will help improve your running economy and shave time off your race results. However, it’s essential to increase your volume safely to avoid injury and burnout. Below, our Port Macquarie podiatrist Cameron Liles, provides four tips to help guide you:
1. Emphasise Slow, Comfortable Running
One of the most effective ways to increase your weekly running volume is by adopting a polarised training approach. This approach involves running the majority of your miles at a slow, comfortable pace that allows you to hold a conversation without straining. This should make up around 80% of your weekly running. The other 20% can be dedicated to faster-paced efforts, such as interval training or tempo runs.
The reason for this approach is simple: slow, easy running allows your body to recover, which helps to build endurance without overloading your muscles and joints. Consistently running at high intensities without proper recovery can lead to burnout and a greater risk of injury. By prioritising slower-paced runs, you’re giving your body the time it needs to adapt and get stronger.
2. Increase Volume Gradually Without Adding Intensity
When increasing your weekly mileage, it's important to focus solely on volume for a while before introducing any speed work. For example, if you’re increasing your distance from 15km to 20km per week, keep your pace steady and avoid adding interval sessions or sprints just yet.
The goal is to allow your body to adjust to the increased volume without overwhelming it. Adding both volume and intensity at the same time can strain your muscles, tendons, and joints, increasing the risk of injury. Once your body has fully adapted to the new mileage and you're feeling strong, you can then gradually introduce speed work, such as intervals or tempo runs.
3. Prioritise Nutrition and Sleep
Increasing your weekly running volume places additional strain on your body, so it's crucial to give it the fuel and rest it needs. Proper nutrition is key to supporting recovery and improving performance. Make sure you're consuming enough carbohydrates to replenish glycogen stores and enough protein to aid muscle repair.
Sleep is equally important—without enough rest, your body won't have the opportunity to repair itself and adapt to the increased training load. Aim for at least 7 hours of sleep per night, though 8-9 hours is ideal for optimal recovery. If you're an early morning runner, plan to be in bed around 9:30pm if you're waking up at 4:30am to give your body adequate recovery time before your next workout.
4. Incorporate Strength Training
Strength training is a powerful tool for improving running performance. Strong muscles and tendons help improve running economy, which means you'll be able to run more efficiently and with less effort. While the impact of strength training on injury prevention is debated, it’s widely accepted that building stronger muscles and tendons can help reduce the risk of running-related injuries.
Aim for 20-30 minutes of heavy resistance training 2-3 times per week, focusing on muscle groups that are important for runners, such as your glutes, quads, hamstrings, calves, and core. This will complement your running routine and help build the foundation for sustained performance.
By following these tips, you can safely and effectively increase your weekly running volume. Be patient, listen to your body, and remember that consistent, gradual progress will yield the best long-term results. Happy running!