Why Cutting Back on Mileage Isn’t Always the Solution for Runners
If you’re a runner who’s battling an injury, you’ve probably been told that the best way to heal is to stop running. While taking a break from running might seem like the most intuitive solution, it's not always the best one—especially if you’re dealing with overuse injuries. In fact, mileage isn’t always the culprit. Instead, it’s often the way we increase mileage, intensity, or frequency that leads to problems. Let’s take a closer look at why cutting back might not always be the answer and how understanding your training patterns can help keep you running strong and injury-free.
Mileage: A Factor, But Not the Whole Story
It’s true that running long distances can put a strain on your body, and mileage does matter. But focusing solely on the total number of miles you’re running can oversimplify the issue. Injuries aren’t always caused by the distance itself.
Injuries are more often caused by rapid changes to your training routine. This includes:
Sudden increases in distance
Abrupt jumps in intensity/speed
Frequency overload
When you push your body too quickly beyond its current level of fitness, it doesn’t have enough time to adapt. The result? Overuse injuries like runner’s knee, shin splints, tendinitis, & stress fractures.
The Problem Isn’t the Distance, It’s How You Build It
Let’s break this down:
Increasing Duration Too Quickly
One of the biggest training errors runners make is drastically increasing the length of their runs too fast. If your body is used to running 10 miles per week and you suddenly bump it up to 20, that jump can be overwhelming for your muscles, tendons, and bones. Your tissues need time to adapt to the increased load. Experts generally recommend following the "10% rule," which means only increasing your weekly mileage by 10% each week to avoid overloading your body.Intensity Spike
Another training error is increasing intensity without allowing enough recovery. Many runners make the mistake of going from moderate-paced runs to fast-paced, high-intensity workouts (like interval training or tempo runs) too quickly. If you do this without giving your body adequate recovery time or gradually building up to these higher-intensity sessions, you risk injuring yourself.Too Much, Too Often
Running every day without proper rest is another common mistake. While some runners thrive on consistent training, others will wear down if they don't allow sufficient recovery. Overdoing frequency can quickly lead to fatigue, muscle imbalances, and ultimately, injury. You need time to let your muscles and tissues repair themselves after each session. It’s equally important to focus on how you fuel your body. Proper nutrition plays a critical role in helping your muscles recover, reducing inflammation, and preventing injury.
The Key: Progression, Not Perfection
To avoid injury, your training needs to focus on progressive overload—gradually increasing the intensity, duration, and frequency of your running in a way that your body can handle. The goal isn’t to just get your miles in, but to get them in thoughtfully.
Here’s how you can approach your running routine to maximize your performance and minimize your risk of injury:
Plan gradual increases: Whether it’s mileage, pace, or frequency, make changes slowly and in small increments. This gives your body the time it needs to adapt. As mentioned earlier, aim for no more than a 10% increase in your weekly mileage.
Listen to your body: Pay attention to early signs of fatigue or discomfort. If you feel something isn’t right, don’t push through it. Rest is just as important as the run itself. A few days of rest or a lighter week can prevent longer-term setbacks.
Cross-train: Running is hard on the body, so make sure to mix in other forms of exercise like strength training, cycling, swimming, or yoga. These activities help to improve overall fitness, promote muscle balance, and give your running muscles a break.
Recovery is key: Invest in rest days and proper recovery techniques. Stretching, foam rolling, and even regular massage can help prevent injuries. Additionally, sleep and nutrition are crucial for muscle repair.
Build strength and mobility: Incorporating strength training, especially in the core, hips, and legs, will support your running form and efficiency, reducing your risk of overuse injuries. Mobility work will keep your joints and muscles limber and functioning well.
When to Cut Back on Mileage
Now, this doesn’t mean that mileage should never be reduced. If you’re feeling consistently worn out or notice an injury developing (like a nagging pain that won’t go away), reducing mileage or taking time off might be necessary. However, it’s important to understand that cutting mileage back alone won’t fix the root cause of most injuries. Instead, focus on fine-tuning your training regimen to prioritize gradual progress, recovery, and strength.
If you’re already dealing with an injury, reducing mileage may provide temporary relief, but it won’t necessarily address the issues that led to the injury in the first place. That’s where a comprehensive approach that looks at your training volume, running form, and overall fitness comes into play. A physical therapist who specializes in running injuries can help you identify training errors and work with you to build a more sustainable and injury-free running routine.
Conclusion: It’s Not Just About Mileage
In the end, while mileage does matter, it’s often the way we increase it (or don’t) that leads to injury. Focusing on gradual progression, listening to your body, and including strength training and recovery in your routine will serve you far better than simply cutting miles when something hurts. By understanding how your training errors lead to injury, you can adjust your approach and enjoy a long, healthy running career—without the pain.
If you’re struggling with an injury or not sure where to begin with a more balanced running plan, schedule a free discovery call. We can work with you on a personalized approach to your training, focusing on recovery, injury prevention, and a smarter way to run.