A Full Guide to Building Mileage Without Injury

Summary

In this video, Brock shares his journey of building up to 100 miles per week in his running training, emphasizing injury prevention, fueling, and the importance of gradual mileage increases. He discusses strategies for safe progression, like increasing mileage by 5-10 miles over a few weeks with recovery periods in between. He also highlights the role of nutrition, strength training, sleep, and proper running form to avoid injury. Through careful planning and attention to the body’s signals, runners can safely enhance their aerobic base, improve performance, and avoid setbacks in their training.

Takeaways

• 😀 Build up your mileage gradually: Increase your weekly mileage by 5-10 miles every 4 weeks, based on your previous best training blocks, while listening to your body to avoid injury.
• 😀 Experience level matters: If you're a beginner, avoid jumping to high mileage like 90-100 miles per week; instead, start small and gradually increase to avoid injuries.
• 😀 Proper nutrition is key: Focus on a carb-rich diet and consume sufficient protein (0.7-1g per pound of body weight) to fuel your running performance.
• 😀 Strength training is essential: Lifting weights (1-2 times a week) provides benefits like 'extreme stretching' to help prevent injuries and improve muscle function for running.
• 😀 Injury prevention starts with awareness: Pay attention to the signals your body sends, such as pain that lasts longer than a week, and use techniques like foam rolling or see a PT to address it.
• 😀 Sleep is crucial for recovery: Aim for 7-9 hours of sleep each night to allow your body to recover and adapt to the physical strain of running high mileage.
• 😀 Focus on running form: Improve cadence (steps per minute) to reduce strain on joints and muscles, especially when increasing mileage; aim for 170+ steps per minute on easy runs.
• 😀 Hydrate and fuel during runs: Ensure you're properly fueling with carbohydrates and electrolytes during longer runs, especially those over 75 minutes.
• 😀 Structured mileage increase is effective: Use a method like increasing 5 miles per week for three weeks, followed by a down week to assess your body’s response to the increased load.
• 😀 Doubles can help with high mileage: Once you’re running over 60-70 miles a week, consider splitting your runs into two sessions per day to reduce strain on the body while increasing mileage.

Q & A

How did Brock successfully build his mileage from 50 to 100 miles a week without facing injuries?

Brock gradually built up his mileage over a period of time, ensuring that he listened to his body and made adjustments based on how his body responded. He also focused on key factors like proper fueling, strength training, injury prevention, and running form to reduce injury risks.

What role does experience level play when building running mileage?

Experience level is crucial because beginners are more likely to get injured if they try to run high mileage too soon. For experienced runners like Brock, their aerobic base allows them to handle higher mileage, while beginners should start with lower mileage and gradually build up.

How does nutrition impact high-mileage running?

Proper nutrition is essential to fuel high-mileage runs. Brock focuses on a carbohydrate-rich diet for energy and aims to consume 0.7 to 1 gram of protein per pound of body weight for recovery. He emphasizes the importance of adequate fueling before, during, and after long runs.

What is the role of strength training in preventing injuries during high-mileage training?

Strength training helps to stretch and strengthen muscles, reducing the risk of injuries. Brock views lifting as 'glorified stretching,' and he believes it helps to prevent common injuries associated with running by improving muscle strength and flexibility.

How does Brock approach injury prevention in his training?

Brock listens to his body and focuses on identifying the source of any pain. If pain persists for over a week, he takes time off and consults a professional if necessary. He also uses tools like lacrosse balls and focuses on stretching and strengthening key muscle groups.

Why is sleep important in a high-mileage training plan?

Sleep is crucial for recovery. Brock mentions that recovery happens mostly during sleep, and getting 7-9 hours of sleep per night helps reduce the risk of injuries. He also suggests using recovery supplements to improve sleep quality.

How can improving running cadence help prevent injuries?

Improving running cadence helps reduce the impact on joints and muscles, lowering the risk of injury. Brock has focused on increasing his cadence to around 170-180 steps per minute to reduce strain on his body and prevent injuries like stress fractures.

What is the best way to structure a mileage increase plan?

Brock recommends a 5-mile increase for 3 consecutive weeks followed by a down week (recovery week). This gradual increase allows the body to adapt while minimizing injury risk. Some runners may also use a 10% weekly increase model, followed by a down week.

When should you incorporate doubles in your running routine?

Brock suggests incorporating doubles (two runs per day) when your weekly mileage exceeds 60-70 miles. This helps spread the workload, reduces strain, and supports building a high aerobic base without overloading the body.

How does Brock structure his weekly training during his base building phase?

Brock's weekly training includes easy runs with strides on Mondays, threshold workouts on Tuesdays, recovery runs on Wednesdays, hard aerobic efforts on Thursdays, easy runs on Fridays, long runs on Saturdays, and recovery runs on Sundays. This structure helps build his aerobic base while preventing burnout.