If you’re new to running, it’s important to increase your mileage gradually. Trying to do too much too soon is a recipe for injury. The best way to avoid this is to increase your mileage by no more than 10 percent every 2-3 weeks. This will give your body time to adjust and adapt to the new mileage without putting undue stress on your muscles and joints.
Of course, if you start to feel any pain or discomfort, it’s important to back off and give your body a chance to recover. But if you stick to this gradual approach, you’ll be able to build up your mileage safely and effectively.
For more detailed info on how to increase the mileage, check Daniels’ Running Formula.
Don’t forget to check the Weekly Running Tip from last week in case you have missed it.