Opportunities for beautiful outdoor running abound as the summer approaches.
You might have an event (or several) coming up on the calendar…
Maybe you’re daydreaming about whether to go for that PR…
Perhaps you’re simply looking to add something new to your run training…
As runners, we're prone to taking on new challenges. But how do you know if you’re ready for more?
Here are five key criteria to consider when deciding if it's time to level up your running game.
1. Consistent Mileage Base
Why it Matters: Consistency in your run training provides a solid foundation. We refer to that foundation as your mileage base. If you have established a consistent base, this indicates that your body has adapted well to running.
Targets:
- Consistent Running Schedule: Typically, this translates into running at least 3 days each week.
- Sufficient Mileage Base: Depending on your running experience and goals, you can establish a sufficient base running consistently for at least 2-4 months.
2. Healthy Running Miles
Why it Matters: Healthy, pain-free running mileage is always the goal! Certainly, before entertaining any new run challenges, you need to be confident your body is ready for the demands. Ongoing pain, or nagging injury is a clear sign that your body needs additional run adaptation, not additional stress.
Targets:
- Pain-Free Runs: Sure, navigating a hilly trail run can leave you with some fatigue or mild soreness. But overall, your current training volume should feel good for you and your body.
- Attention to Injury History: If you have a history of recurrent run-related pain or injury, be sure to spend the time you need building your base mileage. With increased run intensity or volume, chronic issues are more likely to resurface- especially if adding these changes before an injury has fully resolved.
3. Calibrate & Continually Re-Calibrate
Why it Matters: The body makes remarkable adaptations to new training load and stress… IF those new stresses are added logically and progressively.
Targets:
- Gradual Changes: Based on the science of running, we do recognize that training changes need to be calculated and gradual. However, a singular calculation that applies to all runners does not exist. So here is a method that can help you get started, regardless of your current weekly mileage tally.
- If your week’s running has gone well, you can add up to one mile each week for each running day (e.g., If running 3 days per week, add up to 3 miles across the next week’s total mileage).
- Sound Decision Making: Run training is a dynamic process! It deserves a flexible approach to keep you healthy and happy. Check in with yourself at the end of each week… How is your body feeling? Are you feeling mentally prepared and excited about the prospect of taking on more the following week?
4. Recovery and Rest
Why it Matters: Consistent recovery practices are crucial for improvement, especially when adding more miles or intensity.
Targets:
- Energy Levels: Of course, running requires effort and energy expenditure. But when it comes time for your run- are you feeling ready for it? How’s your energy in the day that follows? Be aware if you notice any ongoing, or persistent fatigue. This might indicate that your body isn’t recovering adequately.
- Sleep: Prioritize your sleep each night. Adequate sleep is the best recovery tool that we have. If it is difficult to get 7-8 hours of sleep most nights of the week, it could be challenging to keep up with the demands of a progressive training load.
5. Personal Goals
Why it Matters: Runners gravitate to this sport for a variety of reasons. Your own personal state of fitness and your goals are key as you make decisions about the timing and the trajectory of your running journey.
Targets:
- Goal Clarity: Do you have a long-term goal for your running? What are 2-3 steps, or short-term goals in the process? Identifying what you would like to achieve as a runner will help clarify what’s next for your training plan.
- Goal Alignment: Are your run goals a good match with your lifestyle? Is more training compatible with your current responsibilities at work, at home?
Making the Transition
If you've considered these criteria and feel confident that you're ready for more, it's time to plan. Here’s a quick summary of the tips to help with a smooth transition:
- Increase Gradually: Whether you’re adding speedwork or increasing your distance, do it gradually to allow your body to adapt.
- Listen to Your Body: Pay attention to how your body responds to the new demands. Step the training plan back if you are noticing any discomfort or simply beginning to feel like running is becoming a chore.
- Seek Support: You don’t need to go it alone! New challenges can feel lighter and more fun in a run club or run group environment - we offer weekly run clubs every Wednesday & Thursday at Goodmiles! For a more personalized approach, consider collaborating with a coach to ensure you’re progressing safely and effectively.
Advancing in your running journey is exciting! Consider where you are, and where you want your running to go, making informed decisions along the way. Happy running!
Meet our Guest Writer & Expert: Carrie Truebenbach
Carrie Truebenbach, PT, DPT, MS, UESCA Run Coach is a physical therapist, health coach, run coach, and yoga teacher. Her private practice True Stride Physio & Coaching specializes in care for runners. Carrie blends her formal training and her 20+ years of professional experience to provide injury management services, alongside running gait analysis, run performance and coaching services. As a former Division 1 athlete and current trail running enthusiast, Carrie is passionate about running, and sharing the sport with others. She loves working with runners to achieve longevity in the sport as they pursue their running goals!
Check out her website here: https://www.truestridecoach.com/