s4/e06 How (& Why) To Increase Your Running Volume with Coach Elisabeth

Volume & Frequency

Understanding the balance between running volume and frequency is crucial for effective training. Elisabeth Scott explains that many runners tend to add volume to their long runs due to time constraints during the week, but this can lead to an unbalanced training regimen 1. She emphasizes the importance of distributing volume increases throughout the week to avoid overloading the body on a single day 2.

One of the best ways to become a better runner is to run more volume.

--- Elisabeth Scott

By spreading out the mileage, runners can improve endurance and performance without risking injury from excessive stress on one day 3.

   

Safe Increase

Increasing running volume safely requires a strategic approach to prevent injuries and ensure long-term consistency. Elisabeth Scott advises that most of the increased volume should be at an easy effort to minimize stress on the body 4. She stresses the importance of maintaining a consistent training routine, highlighting that easy effort running allows for greater weekly mileage without burnout 5.

The secret to running more is to slow the heck down and run most of your volume easy.

--- Elisabeth Scott

This approach not only aids in injury prevention but also supports building a solid endurance base, which is essential for any runner aiming to increase their volume 6.

   

10% Rule

The 10% rule, often cited as a guideline for increasing running volume, has its limitations. Elisabeth Scott clarifies that while it can prevent large jumps in mileage, it is not a scientifically backed rule and may not suit all runners 7. She points out that the rule can lead to overly aggressive increases, especially at very low or high volumes, potentially causing injuries 6.

The 10% rule is not a rule, but it's a rule.

--- Elisabeth Scott

Instead, she recommends a more personalized approach, considering individual capabilities and goals, to safely increase running volume 7.