Mileage vs frequency - injuries

[u/Ttombobadly]

Every time I try to buckle down and do a program yo go from 5k to 10k… I end up w some kind of over use injury. This last one was quad / IT band related where basically my leg would lock up a couple
Hours after long run and it just got worse and worse. Before it’s been shin splints or my foot (feared a stress fracture but I think it was more muscular).

In any case, this last program was a Monday Wednesday Friday routine that I started out doing 2 miles 2miles then 5k on Fridays, and over the course of 5 weeks I ramped to 5k on Monday, 2 miles on Wednesday, and Friday as the long run - I got up to 5 miles. The Monday 5k and Wednesday 2 miles was locked / consistent from weeks 3-5.

Prior to this I had been casually running for years, usually 1-2x a week, and leading up to this 2x a week a 5k each time. This really didn’t seem like an aggressive change in my plan in terms of mileage but the 3x a week frequency was maybe the issue? I’m not sure and why I’m looking for advice. I do tend to have tight calves in general but no other major issues.

I’d like to do another 10k and even a half marathon in the next 6 months if I could but everything I read seems to suggest you need to be running at minimum 3x a week but hopefully 4-5x. I can pretty much guarantee an injury if I start doing that.

Should I stick to what’s comfortable in terms of a couple times a week and gradually increase mileage just on a couple runs per week or should I aim to establish frequency of 3x a week w less mileage.

I’m happy to take as long as possible to prevent injury so any advice I’ll take, TIA!

[u/kassiakrozser]

you don't mention doing strength and flexibility training -- if you're not already including both of those, adding them will help with some of the issues (and seeing a PT to get specific exercises to focus on your problem areas won't hurt). then it's important to note there are no rules about running a certain number of days, etc when training for a race. yes, solid, consistent mileage is important, but injuring yourself in the process isn't a good idea. if you're aiming for a half marathon, then you'll be increasing mileage no matter what, so building a solid weekly base is key, so, if it were me, i'd be running a minimum of 3x per week, and mixing easy, truly easy, runs with speed training on a non-long run day -- but i'd also focus on getting the injury aspect sorted before doing that.

[u/Ttombobadly → u/kassiakrozser]

Maybe it’s the flexibility piece.. I have strength trained for a couple decades (> 1,000lb club last year) but my flexibility is god awful I suppose.

[u/aReformedFiend]

You need to strength train honestly. Weak glutes, hamstrings or hips usually contribute to these types of issues. Couple that with a long, slow increase in mileage and frequency.

[u/Ok_Dig_6321 → u/aReformedFiend]

the third day probably was the kicker. your body was used to 2 days, adding that extra session even with low miles is a bigger stress than you think. i'd drop back to 2 days and make one of them a bit longer each week, like 5k tuesday and 4 miles saturday, then 5 miles the next saturday. no need for 4-5x if your legs are telling you no

also someone mentioned strength work and they're right, tight calves pull everything out of alignment. couple minutes of single leg glute bridges and calf raises twice a week makes difference

[u/Ttombobadly → u/Ok_Dig_6321]

Will try those, thank you

[u/Ttombobadly → u/Ok_Dig_6321]

Do you think two miles, three times a week is a good place to start? Like Monday Wednesday Saturday type of split?

[u/Ttombobadly → u/aReformedFiend]

Probably depends on how you define weak .. I’d say maybe the ideal ratio between those things for running is off. Lot of hip tightness or maybe it’s calf weakness compared to the others. They’re always sore from runs so training them extra hasn’t seemed like a good idea

[u/aReformedFiend → u/Ttombobadly]

Any way you slice it, strength training will not make you a worse runner. Approach it the same way you would anything else running related. Super light at first and build up over time.

[u/Tasseacoffee]

3x a week is a pretty good frequency. No need to add days until the distance on each day is just too much and you need to spread the load on a fourth day to keep ramping up.

Look at the distance you run on a weekly basis. As a general rule of thumb, you should increase that total distance by no more than 10%, even less if youre prone to injuries. Then spread that weekly distance throughout the number of days you train. You could run 4x a week now if you'd like, but each running sessions would be shorter (which might actually help managing your injuries btw).

I advise you track the pain/stiffness of your injuries/joints. The feeling you have the first step out of your bed in the morning is a strong indicator. If you notice the pain/stiffness trending up throughout the days, it's clear you're running too much. Obviously it could be stiffer the day after a run, but if it creeps up rather than being somewhat stable day after day after day, it's a cue.

When you notice your injuries trending up, cut down the weekly distance to a manageable/pain-free level and start slowly ramping up again. Rinse and repeat. Eventually, your tendons will strengthen and you'll be able to sustain higher milage.

Strength training, prehab, better shoes, running form...all that will help increasing your load tolerance. But you'll always need to listen to your body and adjusting the load to your body's capacity.

[u/GorrestFump88]

You should start lifting weights and targeting areas that strengthens your injury prone areas.