How to Increase Your Running Distance

Increasing running distance requires patience and consistency, increasing running load gradually. It is very easy to become injured while running if the training programme is too rapid or the person is an inexperienced runner. Running is an excellent and safe way to exercise and strengthens the bones, joints and muscles of the legs. If you have the Cork marathon or a couch to 5km as a goal, read on to find out how to increase your running distance without injury.

How to avoid injury when running

The body will adapt according to the load that’s placed upon it. It’ll thrive with increased load, leading to healthier bones, tendons and muscles. Increase running distances gradually to allow the body time to adapt. This will decrease the likelihood of sustaining injuries such as knee pain, stress fractures, shin splints, plantar fasciitis and tendinopathies. High-quality sleep, at least 7-9 hours is crucial. Nutrition and hydration are very important to improve performance and reduce the risk of injury. Wear supportive running shoes and avoid too many steep inclines or declines in running routes, this will help reduce the risk of injury.

How much to increase running distance by

Increase running distance by 10-15% each week approximately, for beginners. For example, if you run 5km on Week 4, then on Week 5 your target should be 5.5-5.7km. Avoid training any more than four days a week. Preferably take a rest day every second day. While increasing distance, it’s advisable to have two days in the week that are shorter runs and longer run at the weekend. On a rest day, try some strength work, swimming or yoga, for example.

Strength training to prevent running injuries

Incorporating 8-12 weeks of a basic strengthening programme, prior to running, is essential. The stronger muscles are, the less force that will go through joints and bones. This will result in the muscle absorbing more of the impact and thereby preventing injuries from occurring. Strength training is advisable four days a week through the off-season and once per week in the competitive running season. This programme should include isotonic and plyometrics exercises and be sport-specific.

Running is a safe and great way to keep healthy. Gradually increase running distance by 10-15% each week or follow a couch to 5km plan. There should be 2-3 rest days in the week to allow the body to adapt and recover.

This advice is given on the assumption of a fit and healthy adult with no medical conditions. Always consult a health professional before engaging in physical activity.

Speak to a professional

John, Lead Physiotherapist at Next Level Physiotherapy, is a Chartered Physiotherapist, with particular skills in injury prevention and sports performance training. To make an appointment with John to discuss your concerns or requirements fill in our contact form here or give us a call on 087 184 9464.