Too Much, Too Soon: Appropriately Increasing Running Mileage

With the warmer months finally upon us, many people (myself included) have begun lacing up their shoes and getting outside to run. Whether you’re an experienced runner or a beginner, there are some important training tips to keep in mind to reduce the risk of injury if you’re just starting to run again.

Most running injuries occur in new runners, typically defined as individuals who are in their first year or two of joining the sport. There are many factors which can contribute to running related injuries (RRIs) including running pace, distance, speed, strength deficiencies and other internal and external factors. Something I see as a physiotherapist is a person often doing “too much, too soon.” If there is a sudden increase in running distance, the body’s ability for adaptive change and tissue repair can become challenged, ultimately leading to an increased risk of injury.

One common rule of thumb often used when increasing mileage in runners is the 10% rule: not increasing running mileage by more than 10% a week. But is this true? One research article from the Journal of Orthopaedic and Sports Physical Therapy challenged this theory.

Researchers in this one-year prospective study followed 873 new runners for one year. During this time, 202 runners experienced an RRI. The study compared RRIs based on each participant’s weekly increase in running distance: less than 10%, 10-30% and more than 30% in the two weeks prior to injury. Authors found that runners who increased their mileage by less than 10% had a lower injury rate than whose who increased their mileage by more than 30%. Runners who ran farther, faster were at greater risk for patellofemoral pain syndrome, iliotibial band syndrome, medial tibial stress syndrome (shin splints), patellar tendinopathy, greater trochanteric bursitis and injuries to hip musculature. While more research is needed, this study did demonstrate that runners are encouraged to progress their distances by less than 30% over a two-week period.

There are many different contributing factors to running injuries and it’s not a one-size-fits-all principle. If you’ve recently started or returned to running, a physiotherapist can help! Having an assessment completed if you’re starting to notice issues related to running and sticking with an individualized running program that meets your needs is one way to reduce the risk of injury.

Reference:
Nielsen, Rasmus Østergaard, et al. “Excessive Progression in Weekly Running Distance and Risk of Running-Related Injuries: An Association Which Varies According to Type of Injury.” Journal of Orthopaedic & Sports Physical Therapy, vol. 44, no. 10, 2014, pp. 739–747., https://doi.org/10.2519/jospt.2014.5164.

Amy Pogue (Physiotherapy)

Book an appointment with our Registered Physiotherapist, Amy Pogue at Movement Sports Medicine and Physiotherapy in Thornhill by clicking HERE!

Registered Physiotherapist- MPT, Hons. BA Kin.

Amy practices at Movement Sports Medicine and Physiotherapy at 31 Disera Drive Suite, Unit 210, Thornhill, ON, L4J OA7

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