156. Breaking the “10% Rule”: How to safely increase your mileage and get faster

In this episode, we dive deep into the topic of running performance and specifically focus on the role of mileage. Chris shares his expert insights on why mileage matters, and why the 10% rule for increasing mileage doesn't always work. He also walks us through his proven strategies for increasing mileage optimally and safely.   Chris also sheds light on the importance of periodization of 3 weeks, a training method that has been shown to maximize performance while minimizing the risk of injury. We discuss the science behind it and how runners of all levels can incorporate this approach into their training.   Throughout the episode, Chris provides practical tips and advice for runners looking to improve their performance and reach their goals. His passion and expertise for the sport are infectious and will leave you feeling motivated and inspired.     Follow us on instagram @runningpodcast Our Amazon Storefront: https://www.amazon.com/shop/runningpodcast/list/4Q1SAM3KS81G?ref_=cm_sw_r_cp_ud_aipsflist_aipsfrunningpodcast_4WQTFCC6V4KDXCBHCP4R Join our facebook group: www.facebook.com/groups/SpeedStriders Follow us on instagram @runningpodcast Check out our website: www.runningpodcast.us   Tags: Running, performance, mileage, 10% rule, training strategies, injury prevention, periodization, science, practical tips, advice, motivation, inspiration   INFORMATION ABOUT COACH CHRIS KNIGHTON:Coach Chris Knighton is the head coach at Knighton Runs Marathon Coaching and the author of the book, Run Faster Marathons: The Proven Path to PR. He is a trusted running coach and passionate distance runner living in Providence, Rhode Island with his wife and 9-month-old daughter   Born in Boston, Massachusetts, Chris did not start running until his late twenties but quickly grew into a consistent top-10 finisher in road and trail races throughout New England. He has been a vegan athlete for his entire adult life and credits much of his success in sports to making healthy diet and lifestyle choices.   In 2014, Chris left a soul-crushing job to pursue his dreams. He thru-hiked the 2180-mile Appalachian Trail that summer and realized if he had the courage and capacity to accomplish this journey, he should easily be able to take on any life challenge.   Chris brings this mentally to his own running and coaching. He believes that the skills and confidence we develop to run faster marathons directly correlate to what’s needed to overcome any personal or professional challenge. Chris empowers his athletes to do what is necessary to go confidently in the direction of their dreams.   Chris received his USATF Level 1 Coaching Certification in 2019 and is Track & Field and Cross Country Coach at St. Mary Academy – Bay View in Riverside, Rhode Island.   Chris’s first book, Run Faster Marathons: The Proven Path to PR is available now on Amazon.