A member asked:

What is the best way to build running mileage while avoiding injury?

7 doctors weighed in across 3 answers

Increase <10%/week: Gradually increasing mileage is the best way to reduce your risk of injury. A good rule of thumb is to avoid increasing your weekly mileage and the distance of your longest run during the week by more than 10% from the previous week. You should also avoid increasing distance and intensity at the same (e.g. Don't add hill or interval workouts in a week that you increase your mileage or long run).

Answered 3/10/2015

6.4k views

Thank
Dr. Thomas Deberardino answered

Specializes in Orthopedic Surgery

Gradual buildup: A gradual increase in mileage and intensity combined with adequate rest, nutrition and cross-training will go a long way in injury prevention.

Answered 11/20/2014

6.1k views

Thank
Dr. Jeffrey Bassman answered

Specializes in Dentistry

Baby steps: Possibly go to a track (inside or outside,) and start by possibly walking 2 laps, then jog one and gradually add more running laps

Answered 11/20/2014

3.5k views

Thank

Related Questions

A member asked:

What is the best way to avoid pulling a muscle when running?

A doctor has provided 1 answer