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, increasing your running volume will enhance your running economy and improve your race times. To ensure you increase your running volume safely and effectively, consider the following tips:
- Emphasise Slow, Comfortable Running Adopt a polarised training approach, which advocates performing the majority of your runs at a slow, conversational pace, while reserving only a small portion for faster-paced efforts. This strategy allows for optimal recovery between sessions. You’ll benefit most from the training that your body has time to recover from. Consistently running at high intensities without adequate recovery can lead to burnout and increase the risk of injury.
- Increase Volume Gradually Without Adding Intensity When ramping up your weekly mileage, avoid simultaneously increasing the intensity of your runs. For example, if you’re increasing your distance from 15km to 20km per week, stick to a steady pace without incorporating extra interval sessions. Adding both volume and intensity can overwhelm your body and increase the risk of injury. Once you’ve adapted to the new volume and feel strong and healthy, you can consider incorporating intervals or further increasing your mileage—but not both at the same time. Increasing intensity places a greater load on your body than simply increasing volume at a comfortable pace.
- Prioritise Nutrition and Sleep Proper nutrition and sufficient sleep are crucial for increasing your running volume. Ensure you consume ample carbohydrates and protein throughout the day to support recovery and performance. Aim for at least 7 hours of sleep per night, though 8-9 hours is ideal. If you’re an early morning runner with a pre-dawn workout, plan to be in bed and asleep by around 9:30pm if you need to wake up at 4:30am. This ensures your body has adequate time to rest and recover.
- Incorporate Strength Training Strength training can improve running economy and overall performance. While its impact on injury prevention is debated, stronger muscles and tendons likely help reduce the risk of running-related injuries. Aim for 20-30 minutes of heavy resistance training 2-3 times per week, focusing on muscles and tendons specific to running.
By following these tips, you can safely increase your running volume, enhance your performance, and reduce the risk of injury. Happy running!
