Brendan Brazier’s Tips To Safely Increasing Running Mileage

brendan brazier training thrive diet 03 Brendan Braziers Tips To Safely Increasing Running Mileage Photographer: G Monkie (CC)

When building up running mileage, it’s important to do it gradually to allow tendons, ligaments and muscles to recover before stressing them with the next run.

The safest way is to not increase running mileage or time by more than 10% per week. A three week build cycle followed by one week of recovery is a sound approach.

I go by time run instead of mileage because it’s easier to calculate. Simply time each run and add up the total number of minutes spent running in a given week. For example, if you went for a 30 minute run on Monday, a 60 minute run on Wednesday, a 45 minute run on Friday and an 80 minute run on Saturday, your total for the week would be: 195 minutes. Increasing by no more than 10%, that means the following week should not exceed 214.5 minutes of running (195 x 1.1 = 214.5).

brendan brazier training thrive diet 02 Brendan Braziers Tips To Safely Increasing Running Mileage

For three weeks you build, increasing total time run by 10%. The fourth week is a recovery week; therefore you run half the average of the previous three weeks (195 + 214.5 + 236 = 645.5 / 3 = 215 x 0.5 = 107.5).

The fifth week is the same as week two. Build in the same pattern.

In minutes:

Week 1: 195
Week 2: 214:30
Week 3: 236
Week 4: 107:30
Week 5: 214:30

The number one reason for running-related injuries is simply doing too much too soon. This is the best measure that can be taken to protect against that.

thrive diet books by brendan brazier Brendan Braziers Tips To Safely Increasing Running Mileage

  • Ingrid

    My husband is running the L.A. marathon and I've emailed him the link to this post. He has been running marathons for years, mostly in his native country Hungary. The exciting thing [especially for me] he's eating a higher amount of raw food. Thanks for this post and thanks Brendan. Peter just ordered Brendan's other book Thrive – The Vegan Nutrition Guide to Optimal Performance in Sports and Life!

  • Debbie

    Hey Brendan!
    I met you at Fit Expo.. last year.. are you going to come to Raw Spirit at Santa Barbara?

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