Chanbin 찬빈

Week	Mileage	Factor
0	6
1	7	x 1.1
2	7	x 1.1
3	8	x 1.1
4	6	x 0.8

The two principles I remember most from watching running videos and talking with distance runners are injuries are your worst enemy and aerobic training is your friend.

These principles are not exhaustive by any means, but take the average runner and give him these two principles to live by – he would get pretty far (no pun intended). Hold off on breathing techniques, striking angle, and the latest gadgets. Stick to these principles as a basis for running.

Keep it simple

Like with any principle in life, these must be put into practice or they remain as only… principles. So naturally, the questions become:

1. How does a runner avoid injury?
2. How do you train aerobically?

Mileage Schedule

With time, muscle development, and guidance from a personal coach or friend, runners are typically protected against injury thats caused by bad form. However, what needs careful attention is scheduling – as it relates to running workload and/or mileage.

The schedule I recommend for a new runner is the 3-1 mileage schedule. Tabled up top, it is a 4 week plan in which mileage increases by 10% weekly (Multiplied by 1.1) for 3 weeks with 1 de-load week where mileage decreases by 20% (multiplied by 0.8). In some schedules, there are no de-load weeks, but the concern for me is that by increasing every week, not enough rest is provided for our bodies to recover and adjust to the mileage. Note that this schedule is conservative. For example, without a de-load week, a schedule can demand 17 miles by the 12th week as opposed to the 52nd week with a de-load week.

What else is interesting is that the % increases and decreases can be adjusted to fit every runner’s needs! Instead of a 10% increase and 20% decrease, once could do a 5% increase and 10% decrease. (Crunch the numbers to make sure your mileage is increasing over the long run).

A key reason behind why one’s mileage is crucial to avoiding injury is the adaptive and regenerative nature of the human physiology. Humans are amazing creatures. When the environment applies new levels of stress onto the human body, it responds and adapts – essentially, our bodies will “level up” to withstand the stressors. This is assuming you are a healthy male or female of course. With adequate time (which a mileage schedule intends), the human body begins to tap into this fascinating ability.

Building a mileage schedule tailored to your needs helps the runner to avoid injury

Tune in to the next post where I answer the second question!

Proper Running Shoes

In my opinion, almost every running shoe on the market can meet the needs of the average runner, but do your own research! Running form, foot width & length, short distance & long distance running are all specific to the runner, understandably. I don’t like getting into the minute details of a shoe to try and find the “perfect” one, but I know many runners do and thats perfectly acceptable. Just don’t use the old pair of runners that have been lying around unused for years!

Diet

This one comes at no surprise, but diet plays a major role in avoiding injury while running. The food going into your system is what is used to build new muscle fibers in your body, but what is not talked about enough is the psychological benefit of having a balanced diet toward avoiding injury. Athletes always talk about the importance of mental health and its positive impact on physical performance. I speak from experience that if I am strong mentally, I am more likely to remain disciplined with my form in a run or a workout. If a good diet supports a sharper mind and a better mood, then just like in any sport, a good diet will help to prevent injury.