How to Increase Mileage Safely: Forget the 10% Rule. Is the 10% Rule bogus?
Not really, but it certainly doesn’t show you how to run more mileage in every situation. I read about running constantly. Learning about the sport is something I’m passionate about. But no matter where I am – Runner’s World, Running Times, Active.com – I keep seeing so-called “experts” recommend the 10% Rule. The 10% Rule simply states that you should only increase mileage in increments of 10%. I have so many problems with the 10% Rule. This apparently golden rule of running is extremely general and doesn’t apply to many training situations. Let’s deconstruct the 10% Rule and figure out how to increase mileage safely. How to Increase Mileage 1) If you’re a beginner, forget the 10% Rule entirely. Make sure you have a few pairs of running shoes that you can alternate to make increasing mileage easier on your legs.
Running more miles as a new runner means looking at how many days you run per week, your longest run, and your typical run per day. 13-HHB-1407-The-Color-of-Pee-Infographic_FNL-finalnm. The D.O. Difference. News and Features About Osteopathic Medicine. BioMotionLab. How to Do a Push Up Correctly. How To Do the Perfect Push-Up. How to Do Mat Pilates Exercises : How to Do the Hundred Pilates Exercise. Beginner Pilates Exercises : The "Roll Up" Exercise for Pilates. Pilates Warm-Up Exercises : The Half Roll-Down Pilates Exercise. In-Home Triceps Exercises : How to Do Chair Dip Triceps Exercises. Developing Running Coordination and Athleticism (Or, Preventing One-Dimensional Fitness) Runners can be in great shape, but most of them aren’t very athletic.
Two of the worst basketball players I’ve ever seen were three-season runners. Ask most runners to hurdle, dribble a soccer ball, or cut back and forth on a football field and you will see some of the most laughable movements. This is unfortunate because runners need full body athleticism and coordination to handle the stress of high mileage and tough workouts. Balance, running coordination, and proprioception are underrated as markers for running longevity. Let’s take a quick yes/no test. Put on your shoes standing up without falling over? Runners who only run usually can’t do most of these things. These runners lack the basic movement skills of any well-rounded athlete. Elite coach Jay Johnson claims many of his own injuries can be attributed to his declining athleticism once he became a three-season runner putting in a lot more miles. Running fast is a skill - don’t let anybody tell you it’s not. Prevent Running Injuries: Inefficient Movement Patterns and the FMS.
Runners are always looking for the newest way to prevent running injuries and help them train smarter.
From compression socks, foam rollers, and even full leg compression sleeves (ridiculous, aren’t they?). Most of the products that you buy help you recover from hard training or treat running injuries. But I had an opportunity recently to diagnose my personal movement inefficiencies, inflexibilities, and weaknesses to prevent injuries from happening in the first place. Who needs to recover if you’re not that beat up from training in the first place? Last week I went to the Maryland Sports Injury Center to receive a Functional Movement Screen, which identifies muscle strength and flexibility limitations. Since about April of 2009, I’ve been free of any major injury and ran the most I ever have in 2010 (a bit over 3,000 miles).
I met with Jason Schrieber, a Certified Strength and Conditioning Specialist, a USA Weightlifting Club Coach, and HKC Kettlebell Instructor. Thanksgiving+Dinner+Menu. Dr. Sara Mednick.