Build mileage gradually — avoid single-run spikes

What to Do

Never increase a single run by more than 10% beyond your longest run in the past 30 days. This is more important than the traditional "10% weekly mileage rule," which research has shown doesn't actually prevent injuries.

Why It Works

A 2024 study of 5,200 runners found that single-session spikes are the real injury trigger. Running 10-30% longer than your recent longest run increased injury risk by 64%. Doubling your longest run increased risk by 128%. Meanwhile, a study comparing 10%-weekly-rule followers to a control group found nearly identical injury rates (20.8% vs 20.3%).

Tips

• Add no more than 0.5-1 mile to your longest run per week
• If you miss a week, don't try to "make up" the mileage
• Training errors cause 60%+ of running-related injuries — patience is your best protection
• Keep a simple log of your runs to track progression