How to safely increase your training volume

Lithuanian ultrarunner Aleksandr Sorokin recently shared his August Strava data on social media, and for most runners, it reads like a what-not-to-do training plan. The ultrarunner, who holds seven world records on the track and road including the 100K (road), 100 miles (both road and track), and 24-hour run (road) is known for his huge regular mileage and hammering out two 40K runs in a single day.

“31 marathons distance completed in August, Sorokin shared on Instagram. “It was a tough month with great work for some good results for the future.” While Sorokin’s monthly mileage is mind-blowing, for the rest of us, increasing training volume should be done slowly and carefully. Here’s how.

Make sure to build a strong base

Before you start to really add mileage, make sure you have been running consistently for at least six months and have a solid foundation. These runs can (and should) be mostly done at a very easy pace–this will build your aerobic fitness and endurance.

Ignore the 10 per cent rule

The 10 per cent rule is commonly recommended for increasing training volume–and it may not be the best way to add mileage (mileage increases of not more than 10 per cent per week). There is no hard and fast rule that works for everyone, and you should maintain flexibility in your weekly volume to adjust depending on how you feel.

Volume should be added very gradually, allowing your body to adapt to the increased stress and reducing the risk of overuse injuries. For many runners, three or four per cent might be a better guideline, while others might be able to add 10 per cent or more without getting into trouble. Pay attention to how your body is responding.

Consider alternating hard and easy weeks

Periodized training is a popular method of training in phases or building blocks that usually include recovery weeks. While athletes often have three weeks that include some challenging workouts and one week of easier training to recover, alternating hard and easy weeks is a great option when adding mileage.

If you’re feeling extra tired or sluggish, take an extra rest day (or three). Paying attention to the messages your body is sending you is key to preventing injuries and building strength.

Focus on recovery

Whenever you’re adding volume or intensity to your running plan, recovery is the golden ticket to staying healthy. Prioritize rest and easy days. Make sure you are taking in sufficient calories and nutrients–this means on days when you aren’t running, as well. Recovery weeks or days are when the magic happens: your body works to repair microscopic tears in tissue and builds strength.

Increased mileage or focus on a big goal can also be challenging mentally. Make sure you are spending time on hobbies and interests outside of running and practising healthy self-care.

posted Friday September 1st
by Keeley Milne