Run High Mileage (Without Injuries) 

Thank you for not forgetting about your "metric friends"! 😉

Strength training comes before all else. Enables you to do all else

Looking at that progression definitely leads me to believe I was a bit too ahead of myself with my mileage. I lost 100 pounds walking and running two years ago and began running about 30-40 miles a week. I come from no athletic background so I’m sure my left knee patellar tendonitis might have something to do with going a little too hard 😆.

Thank you! I needed this. I am going to train for my first half marathon and just came off a PB high from my recent 10K and wanted to see how fast I could do my first half. I needed to be reeled back in and use this training as a way to build aerobic base, and worry about speed another time. I need to see this as a gradual build and think in term of years!

Been running every day now since covid started, about a year ago. I'm blessed to be running 70 mile weeks for the past 2 months now. I hit 70 last summer and fealt like my hips where about to explode so backed off. I was going to hold 70 for 12 weeks, but with how good I'm feeling at week 8 I'm going to attempt to bump it up to 75miles a week for the next 4 weeks and see how that goes (using doubles) I'm thinking adding 2 2.5mile doubles should be easy enough

I always forget to go gradually up in miles and my shins let me know it.

I started distance running at age of 39 after being 23years in strength sports. I started exactly 24th October 2018 and 2020 lockdown months June-July I was jobless and played with fire as setting 400miles in two months before finishing second year of my running journey 🤔 at the moment I'm in 357day running streak and having about 1900miles in the bank since 22nd May 2020.

Good video, thanks!

Thanks for sharing your thoughts! Very helpful

Thanks! I’m learning tons from your videos

AWESOME working dude

Very informative, thank you

Excellent tips!

Good job converting miles to kilometers on the fly!

Thank you! 🙌🏻🙌🏻

I am 60 years old. I always lifted weights and ran low mileage on the treadmill. I enjoy running outdoors more now and I have problems balancing weight lfting with running more mileage..I do not make gains in running without doing squats and bench press etc. however my time is limited. I never run and lift weights the same day. If I squat then I run two days later to allow enough recovery time. I would rather just run, but without weight lifting I get injured and do not make gains in my running. All of this is very time consuming!

For HR2/base training, I recommend E-Biking, much less boring than regular biking or running because you can really make it easy and still go relatively fast.

I have been running between 45 and 50 miles per week, very consistently, over the past few months on average over 5 days a week, including long runs up to 18 miles, and one speed session. Yesterday I was informed that I was accepted into Boston (yay!) so I’m curious if I should I keep up with what I have been doing? Or should I maybe back off for the next month before I start the marathon training plan in late June when mileage and workouts ramp up. I am 61, feel good and have no aches or pains, thankfully. Your thoughts?

Good information .

I started run in 2018 stated built up too 20 miles a week and it's 2021 and I getting 30 to 50 miles a week .

7:00 ‘ my personal limitations’ * no human is limited.

very helpful thanks :)

Every time I get up to 50 miles per week, I hurt myself. I'm just now running a couple miles a day after about a month off from an ankle injury. My plan for the next year is to stay at 40-45 mpw, maybe doing 1-2 50 mile weeks in the last weeks of training before a race, and doing more trail stuff with more varied terrain.

Another insightful and quality video - thanks for putting out such great content. I'm curious if you have any thoughts on considering 'trailing' mileage as part of your strategic planning? For example, I've recently started tracking my 4/6/12 week trailing mileage to help me determine safe (and conservative) mileage increases. Do think that data is useful or if I should also expand it out to 26/52 weeks considering your note on annual mileage?

Thank you for that great info. 2 questions. Do you have tips on strength training please? The best? Which running shoes can you recommend to last . I run around 5000 miles a year, but need some good durable shoes. Any thoughts. Thanks so much. 😁

I only started running regularly this time last year and by September was typically doing around 25km per week. I hit 50km per week in March of this year, but I think I overdid it in terms of both distance and pace as had a small calf tear that meant I had to take a break from running for two weeks. I'm looking to build the distance back up but this time slow down and also do some additional strength training.

True but hoped for more

I started running again in 2018 after recovering from both achilles ruptured back in 2017 (funny thing is I ran 8 rounds around the house in my village like a kid without realised that I am still 4 months recovery both 😆). FF at present day 2021, from 130kg fat man 2017 to 86kg now. From huffing puffing and now I finished another 100km VR UltraM for 3 days (33. 33km per day). How?... Answer... Thanks to David Goggins. Now I don't give any F****ng excuses. The end 😆. Alright back to the topic. Honestly, crosstraining really helped me out to get me where I am now. I understand that it is underrated since not many really wants to wasted time to get out and see from outside the box. That's okay, for the interested people, you need : - elliptical or bike for cycling - jump rope (light and heavy) - 130Psi 295/80 R22.5 tire Good thing some good Muay Thai workout from my neighbourhood Thailand always available. A funny "Jumping tire" moves. Just jump like a trampoline flat view. Don't worry, soon you start to make your own too. Thank me later after you have none huffing puffing ✌️😁✌️

I've been running for just over a year now and my current mileage is 125 miles a week. On the very first week I ran 50 miles and been gradually increasing the weekly mileage since then. I ran an average of 140 miles a week in March, but now I'm back to about 125 miles. And as for the actual improvement, I ran a 24:40 5k on the first day and now I'm a 2:35 marathoner. Aiming to run a sub 2:25:00 marathon by the end of the year. Never done any kind of strength training btw. If I were to give one running tip for running high mileage I would say recovery is the absolute most important thing. Sleep is only one thing, another thing is that the less physical activities you do (apart from the running itself obviously) and the more you lie on your bed, the better the chance that you won't get injured. So if you have a physically demanding job that you do for 40 hours a week, it's gonna be pretty hard for you to get to running 100 miles a week regularly and not get injured, even if you sleep a lot. Also diet plays a huge role- you need to remember that the more you run, the more you need to eat. If you don't provide your body with enough nutrients throughout the day, then the risk of injury greatly increases.

High mileage is effective only if it is the correct mix adn at the appropriate time in the season. High mileage is best applied in the fall, winter and spring, when build up and bulk workouts develop muscle endurance, push out the ATP and increase MVO2. Summer is racing season so mileage is low, more focused on upcomoing races and taylored to refine performance. It also has to have a mix of intervals, moderate and fast edium runs as well as slow-medium long runs. typically elite athletes trains as follows: Day 1 morning 8K easy, noon 5-8k easy, evening 10k medium. Day 2, morning 5K medium, noon 5k easy, evening 15k track workout (warmup+strides+intervals+warmdown) Day b3 as day 1, day 4 as day 2 but with different interval distance, day 5 as day 1, day 6 20K track workout as on evening day 2 but different interval distance. Day 7 long run, 20-25k preferable on hilly terain. It should add up to 150 to 180K per week.

What kind of strength training would you recommend

Ive been trying to focus on hitting the gym to gain some strength for running. I have found I cant do a lot without feeling like im about to pull something and then with what little I do, I feel like it makes running really difficult because I get really tight and heavy in my legs. I am trying to stay focused and realize even one session a week is better than nothing, but it is discouraging and feels like I still wont make the run gains I am hoping for. How should you adjust your weekly mileage when you are also adding strength training if you are also hoping to increase it? Should all my runs stay easy while I build AND add strength or should I still try to hit a run workout at some point in that weekly cycle?

You look like you should have a heavy thick English accent

What about surface variation?

4:55 I'm still figuring out my personal limit. 120mi three weeks ago. 90 mi last week, 90 again this week. At some point you just run out of time 😂

Slow and rest days in between. Right?

How would you approach weekly mileage increases for people (me) who have been up to around 60mpw 2 years ago, but only averaged 20 mpw since then? Can I be more aggressive? How long do you suggest getting back to 60miles if I’m currently at 30-40miles? Thanks 😊

Do you think your personal limit in terms of mileage can increase over time? Particularly for us newer runners who have only been running for 1-3 years, could we see this limit increase as we get used to running?

The most I ran was 50 miles and then I got injured with knee pain

I'm in year 4 but I'm stuck in year 2 XD

Don’t mean any disrespect and loved the info, but you look like Johnny Sins

My son ran an intense freshmen year in XC then barely ran this spring during track season due to some sort of shin splint issues. He went to PT, which didn’t seem to help. He rested for weeks and weeks and put almost all the brakes on his running and now seems to shy away from getting back into running because he stops the minute he senses the shins hurting again. He got a scan for stress fracture and that’s not the issue: I think he is just scared of getting injured again. Any videos you’ve made to address younger runners in helping prevent shin related injuries?

cycling has added injury risk, so x training has risk for sure

I do not want to run more than 5k at all. Why not? Because it is bullshit. 30 min of cardio a day is enough. The rest is midlife-crisis-syndrom.