Safely Increasing Your Running Volume: Essential Tips for Runners

Safely Increasing Your Running Volume: Essential Tips for Runners

Increasing your running volume is a common goal for many runners. Whether you're looking to beat your personal best, have a big race lined up, or just looking to enhance your overall fitness, it's important that you don't increase mileage too quickly as that can often lead to injuries. 

Here are some tips from our expert team to help you increase your running volume safely. 

1. Follow the 10% Rule

A widely accepted guideline among running coaches and sports medicine professionals is the 10% rule. The basis of this rule is you should increase your weekly mileage by no more than 10% per week. This gradual approach gives your body time to adapt to the increase demands without over stressing the muscles and joints. [1]

2. Listen to Your Body

Paying attention to your body's signals is absolutely crucial. If you're feeling unusually fatigued, experiencing persistent soreness, or have any pain, it's a sign to ease back. Remember, it's better to take an extra rest day than to push through and risk injury. [2]

3. Incorporate Strength Training

Strength training, particularly exercises that target the core and lower body, can enhance your running performance and reduce the risk of injury. Stronger muscles support your joints better and can handle increased running loads more effectively. [3]

4. Prioritise Recovery

Recovery is just as important as the run itself. Ensure you're getting enough sleep, eating a balanced diet rich in nutrients, and staying hydrated. You can also consider adding activities like yoga or foam roaming to your daily routine that aid in muscle recovery. [4]

5. Vary Your Workouts

Instead of just increasing the length of your runs, vary your workouts. Include a mix of long runs, speed work, and easy days. This variety not only prevents boredom but also challenges different muscle groups and energy systems, enhancing your overall fitness. [5]

6. Choose the Right Gear

Wearing the right running shoes and gear is essential, especially as you increase your mileage. Shoes that provide adequate support and cushioning can help absorb the impact and reduce stress on your feet and legs. [6]

7. Gradually Add Long Runs

Long runs are a staple in any distance training program. Gradually increase the length of your longest weekly run. This slow build-up gives your body time to adapt to longer distances. [7]

8. Consider a Running Plan or Coach

Following a structured running plan or working with a coach can provide a roadmap for safely increasing your mileage. A personalised plan can take into account your current fitness level, goals, and any other individual considerations. [8]


Increasing your running volume is a rewarding but challenging endeavour. By following these tips and listening to your body, you can safely build up your mileage and enjoy the many benefits of running.


  1. Runner's World: The 10% Rule
  2. Mayo Clinic: Listening to Your Body
  3. Journal of Strength and Conditioning Research: Strength Training for Runners
  4. American Council on Exercise: Recovery Techniques
  5. Running Times: Workout Variety
  6. Podiatry Today: Choosing Running Shoes
  7. Competitor Running: Adding Long Runs
  8. USA Track & Field: Running Plans and Coaching

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