HOW to Boost Your Running Volume in No Time!
Did you know that increasing your running volume too quickly can actually lead to injuries in over 60% of runners? Let’s dive into how to boost your mileage safely!
When it comes to improving our running performance and achieving our fitness goals, one of the most important things we can do is increase our running volume. Whether you're a beginner or an experienced runner, adding more miles to your log can make all the difference in taking your running to the next level.
But why is increasing running volume so important? For starters, it allows us to build endurance, increase our lactate threshold, and even boost our mental toughness. Plus, the more we run, the more efficient our bodies become at using fat as a source of energy, which can lead to improved performances over time.
One of the most significant benefits of increasing running volume, however, is the increased calorie burn. As we run more, our bodies burn more calories, which can lead to weight loss and improved body composition. And let's be real, who doesn't want to look and feel their best?
However, despite the importance of increasing running volume, many of us struggle to do so. Whether we're dealing with injury concerns, time constraints, or simply a lack of motivation, it can be tough to find the time and energy to log more miles.
So, what's holding you back from increasing your running volume? Is it fear of injury? Lack of time? Or maybe you're just not sure where to start. Whatever the reason, rest assured you're not alone.
Injury concerns are a major obstacle for many runners. We've all been there - we start to increase our mileage, and suddenly we're faced with aches and pains we never knew existed. Shin splints, plantar fasciitis, the list goes on. It's enough to make us want to throw in the towel and give up on our running goals altogether.
But what if I told you that increasing your running volume doesn't have to mean increasing your risk of injury? With the right approach, you can log more miles while staying safe and healthy.
This is why I have developed a 10 week online running form and technique training course that will take you step by step each week through the entire body mechanics of a runner. The course will start at your feet as the foundation and then each week it will progress all the way up your body to your head and by the end of the 10 weeks you will be running with the same posture & running form as an elite runner. You see, elite athletes spend their whole lives working on having correct running form in order to both maximise their running efficency and to minimise the risk of on-going injuries from all of the training. For more infomation on this, jump onto my website at www.runtherace.au and use the Technique Tab to get a good look at what the course is about.
For just $30 per month for the Basic Membership, you will then have access to the full training course and much more in the members area. Honestly, I have met so many people that wished they knew about this earlier in their running journey because fixing their running related injuries through physio, remedial gadgets and much more has cost a lot more than my monthly membership.
So, how can you boost your running volume quickly and safely? For starters, it's all about gradual progression. Don't try to do too much too soon, or you'll end up injured and demotivated.
The proven method that has worked for so many decades and one that I use with all of my athletes and clients is to look at what your currwent volume of kilometers or miles are per week and seek to add just 5 - 10% each week to the volume.
Now this is all good if you are already running 20 - 30 kilometers per week, but what do you do when you are just starting out? My suggestion is to look at a Couch to 5K programme which you can find on the internet as they are often a great place to start out with.
Another key strategy is cross-training. Whether it's cycling, swimming, or even strength training, incorporating other activities into your routine can help take the pressure off your joints while still allowing you to log more miles.
And then there's rest days. Ah, rest days. Those glorious days where we get to put our feet up and recover from our hard work. But rest days are more than just a luxury - they're essential for allowing our bodies to recover and rebuild.
In addition to gradual progression, cross-training, and rest days, there are a few other key strategies you can use to boost your running volume. For example, try incorporating strength training into your routine to build up your core and glutes.
Another key strategy is to mix up your routes and terrain. If you're always running on the same old route, try changing it up to add some variety to your routine.
You can also try incorporating speed work and hill repeats into your routine to challenge yourself and keep things interesting.
Of course, time constraints are another major obstacle for many of us. Between work, family, and social commitments, it can be tough to find the time to squeeze in an extra run or two each week. But trust me, it's worth it.
And, if you're really struggling to find the motivation to get out the door, try finding a running buddy or joining a running group. Having someone to hold you accountable and share the experience with can make all the difference.
But of all the strategies out there, there's one that stands out as the most impactful: consistency. It's not about running 10 miles one day and then nothing for a week - it's about showing up day after day, week after week, and putting in the work.
I know it's not easy, but trust me, it's worth it. I've seen it time and time again - runners who make consistency a priority see improvements in their performance and their overall health.
Take Sarah, for example, who went from running 10 kilometers a week to 40 kilometers a week in just a few months. She didn't do it by trying to do too much too soon - she did it by showing up day after day and putting in the work AND ALSO USING ONE OF OUR FANTASTIC PERSONALISED TRAINING PLANS
Or take John, who went from being a couch potato to running a marathon in just a year. He didn't do it by trying to do too much too soon - he did it by using the walk run strategy and by making consistency a priority.
So, what's the takeaway from all of this? Increasing running volume quickly and safely is all about gradual progression, cross-training, rest days, and consistency.
Remember, it's not about trying to do too much too soon - it's about showing up day after day and putting in the work. With time and patience, you can log more miles, improve your performance, and achieve your fitness goals.
Thanks for watching, and I'd love to hear from you in the comments - what's your favorite tip for boosting running volume quickly and safely? And if you're looking for more training tips and techniques, be sure to check out my next video on how to incorporate strength training into your running routine which are coming up right now.