Don't let an injury sideline you. Don’t run without limits, says a new study in the Journal of Strength and Conditioning Research. At leas...
Don’t run without limits, says a new study in the Journal of Strength and Conditioning Research. At least not if you’re a beginner.
Danish researchers looked at 58 novice runners and tracked their training volume over 10 weeks—the participants were required to run at least two days a week, use a GPS watch to track their distance, and stop if they became injured. Turns out, the 13 runners who suffered injury increased their weekly mileage total 31 percent from the previous week. The likely reason: They were pushing too hard too fast. Runners who stayed healthy throughout never increased their mileage greater than 22 percent.
Unlike experienced runners, new runners can often be way off on their estimations of how far they really run, says Rasmus Nielsen, MHSc, the study’s author.
When it comes to upping your mileage, you’ve probably heard of the 10 percent rule—increase your distance each week 10 percent from your total mileage the week before. The idea is if you add stress on your body with too many miles before your muscles and tissues have time to adapt, you’ll overwhelm them, leading to overuse injuries. You might feel good one day and sneak in a longer run, but could notice the damage later.
If you’re feeling good, you can increase your mileage up to 20 percent each week, but scale back if you’re noticing fatigue or achiness in your legs, says Niesen. No matter your distance, track your miles right with one of the GPS watches in this list of the Best Running Gear for Men, or if you’re not ready for a new watch, try a free app on your phone like RunKeeper.
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