Spring Into Running: How to Build Mileage Safely for Summer Races

As the weather warms up, many runners start increasing their mileage in preparation for summer races. Whether you're training for a 5K, half marathon, or a longer event, safely building your mileage is essential for avoiding injuries. Here's how to gradually build endurance while keeping your body strong and resilient.

Follow the 10% Rule (But Listen to Your Body)

A common guideline is the 10% rule: Increase your weekly mileage by no more than 10% each week. However, this isn’t a one-size-fits-all approach. If you're newer to running or returning from an injury, a smaller increase may be more appropriate.

Prioritize Recovery Runs

Not every run should be high-intensity. A well-rounded training plan includes easy, low-effort runs that give your muscles, tendons, and joints a chance to adapt.

80/20 Rule: Aim for 80% of your runs to be at an easy, conversational pace and only 20% at higher intensities (intervals, tempo runs, or hill work).

Strength Train 2–3 Times Per Week

Strength training is key to injury prevention. Focus on exercises that improve hip stability, core strength, and ankle mobility.

Recommended Exercises:

• Single-Leg Deadlifts – Enhances balance and strengthens the posterior chain

• Glute Bridges – Builds hip strength and reduces knee stress

• Calf Raises – Helps prevent Achilles tendinitis

• Step-Ups – Mimics running mechanics and strengthens the quads

Increase Long Runs Gradually

Your weekly long run is the backbone of endurance training. To build it safely:

• Add 1 extra mile per week to your long run

• Take a recovery week every 3rd or 4th week by reducing mileage slightly

This gradual approach helps your body adapt without excessive strain.

Stay Consistent with Mobility and Recovery

Warm-ups and cool-downs are essential when increasing mileage. Before running, activate your muscles with dynamic movements like:

• Leg Swings – Loosens the hip flexors

• High Knees and Butt Kicks – Activates key running muscles

• Lunges with a Twist – Engages the core and improves hip mobility

After your run, spend 5–10 minutes on static stretching and foam rolling to aid recovery and reduce muscle tightness.

Manage Heat and Hydration as Summer Approaches

Warmer weather adds an extra challenge to your runs. Stay ahead of it by:

• Hydrating throughout the day—not just before your run

• Running during cooler times of the day (morning or evening)

• Using electrolyte drinks if you’re sweating heavily

  
  

Pay Attention to Warning Signs

You may be increasing mileage too quickly if you experience:

• Persistent soreness that doesn't resolve with rest

• Decreased performance or constant fatigue

• Sharp or localized joint or tendon pain

If any of these occur, reduce your mileage, add a rest day, or substitute a cross-training session.

Building mileage safely for summer races requires gradual increases, strategic recovery, and strength training. Stick with a plan that lets your body adapt over time, and you'll be well-prepared for race day.

Want to refine your running form? A professional gait analysis can pinpoint inefficiencies and help prevent injury. Book your session at Chardon Performance Therapy to optimize your training today.