It’s easy to get carried away this time of year - sunshine, long days, vacations, a full calendar of events waiting... Take advantage of all the summertime fun, build fitness, explore fresh routes and new outdoor activities, but take care to stay healthy and injury-free while adding in all the extra miles. Whatever your sport of choice, follow some tips in this week’s newsletter to stay strong for these upcoming races this month.
July 11 Bend Dirt Fest Half Marathon, Gravel & Mountain Bike Bend, OR
July 17 Mount Rainier Half Marathon, 10K & 5K Spokane, WA
July 25 Idaho Falls Marathon, Half Marathon, 5K Idaho Falls, ID
July 31 Columbia River Triathlon & Endurance Sports Festival Vancouver, WA
August 9 Tunnel Vision Marathon, Half Marathon Snoqualmie Pass, WA
One of the most noted “rules” for runners is to avoid increasing mileage by more than 10% per week. But is this theory still credible, or is it just an “old wives’ tale” in the running community? The 10% rule, while straightforward to follow, is an oversimplified training prescription that fails to consider more nuanced, individualized training stress: "It treats all mileage as equal, ignores individual recovery capacity, and gives false confidence to runners who stay within its bounds while still getting injured. A smarter approach exists — one grounded in how your body actually adapts to training stress." This is certainly where a coach can help you determine appropriate increases in volume and intensity.
The 10% Rule Is Dead: A Smarter Approach to Building Weekly Mileage
Runners like to run, cyclists like to cycle, triathletes - well, they might be the smartest of us all since the sport inherently demands cross-training, perhaps helping stave off overuse injury. No matter what sport you gravitate toward, it’s good practice to mix up your activities, even just a bit! Different sports use new muscles, strength training helps with durability for any activity, and a break from the usual routine combats mental fatigue. Here are some unique ideas about what “cross-training” looks like to different athletes.
7 Running Coaches Share Recommended Cross-Training Workouts for Runners
Of course, along with sleep and adequate rest, thoughtful daily nutrition is mandatory for staying healthy and injury-free. Simple habits can make a big difference in how you feel and how you perform. The triathlon coaches at Purple Patch explain, “smart fueling acts as a quiet but potent insurance policy that protects your soft tissue, supports bone density, and accelerates your comeback when adversity strikes.”
The Secret Weapon for Injury Prevention Most Triathletes Overlook
Sometimes we do have to take some time off. Injuries are part of the process for most of us, and it doesn’t mean we’re any less of an athlete. Ultrarunner and writer, Zoe Rom shares her recent, encouraging experience as a runner... not running.
