How do you know when it’s time to progress in your training? What should progression look like, and how do you do it smartly so you don’t overdo it? Find the answers to these questions along with tips on recovery and nutrition.
Ready to progress in your running? The smartest way to do it isn’t by making huge leaps. It’s by building little by little so your body has time to adapt.In How to Start Running, Runner’s World’s exclusive guide hosted by Matt Meyer, we explain the safest ways to level up your training, how to use the 10 percent rule to guide your progress, and why recovery is essential to improving.
What You’ll LearnIn How to Start Running: Progress Slowly, Matt Meyer and our experts explain:How to tell when you’re ready to progressSafe ways to increase time, mileage, or frequencyWhy recovery supports continued progressSigns you may be doing too much too soonWatch VideoGo DeeperKnowing When You’re ReadyAs you move through your training, you may start to wonder if you’re ready to take things up a notch. Signs that your body is adapting and you might be ready to progress include:Your workouts feel easierYou’re not as windedYou feel like you could go a bit longer if you had toBut remember, progress doesn’t have to mean running farther, faster, or more often. If you feel good with your current routine, there’s no rule saying you need to change it. You’re still doing meaningful work and improving your health.How to ProgressIf you’re feeling ready to take your running to the next step, there’s a variety of ways to do that. You can focus on:• Total time spent running or run/walking• Weekly mileage• Number of workouts per weekThis means if you’ve been running for 20 minutes total, you might work toward 25 or 30 minutes. Or, if you’ve been running 6 miles per week, you might gradually build toward a higher weekly total. If you’re feeling strong, you may consider adding another workout day.Use the 10 Percent RuleA golden rule for progressing as a runner is the 10 percent rule. This means increasing your total time or mileage by no more than about 10 percent from one week to the next.For example:• If you’re running 60 total minutes per week, a 10 percent increase brings you to 66 minutes• If you’re running 10 total miles per week, a 10 percent increase brings you to 11 milesIt may not sound like much, but that’s the point. Small increases are easier for your body to handle and add up over time.Support Your RecoveryTo keep progressing, it’s important to maintain healthy habits that support your body’s recovery. This includes warming up before a run and stretching after your run, but also things like:• Aiming for 7 to 9 hours of sleep each night• Eating balanced meals and avoiding running on an empty stomach• Hydrating to regulate body temperature and combat inflammation• Practicing mindfulness, meditation, or other stress-relief methods• Integrating cross-training and strength work when possibleCheck out our Guide to Strength Training, where we’ll walk you through all the main strength movements you’ll benefit from most as a runner.Signs You’re Doing Too MuchRunning is rarely linear, but if you feel like you’re going backward, it may be a sign that you need to stay where you are for at least another week.Check in with yourself:• Does your natural running form feel labored or awkward?• Are you taking longer to cover distances that used to feel easy?• Do you feel aches or pains in your feet, shins, lower back, or knees?• Is your gait off, or are others noticing you’re limping? These can be signs that your body needs more time, more recovery, or less training stress.
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