Team Injinji athlete and running coach Jeff Browning is back with another installment of "Head to Toe with Coach Jeff." Champion of the 2022 Moab 240 ultra race, Jeff Browning is a training expert. In this video blog, Coach Jeff highlights the best way to increase your mileage. Whether you’re jumping from a half marathon to a marathon, or finally taking the plunge into ultra territory—this valuable advice is for you.
Hey, Jeff Browning here with a coaching tip. So for anybody out there that is increasing their mileage or thinking about doing a half marathon, marathon, or ultramarathon, I want to give you a tip on building mileage.
One of the first things you want to do is build one long run a week. After that, you can add a little bit to your other weeks. I call those maintenance runs. Those would be 3-5 runs a week that are anywhere from 20 minutes to 90 minutes. The sweet spot is 50 to 70 minutes. At one long run a week, you would increase by 10%, sometimes 15%, but think 15 or 20 minutes at first and then maybe 30 minutes each week will get you ready for a race or build up to these longer races, especially if you're going to run an ultramarathon.
Now if you're getting into trail racing or you're getting into ultramarathon or marathon and some trail running as well, I have a gear tip. Injinji socks have an Ultra Run sock and it has a little more padding and protection around the toes and under the foot so it's just a little more material to give you a little extra cushion. They look like this. Mine are a little dirty. I've been running in the sand today. It's a beautiful Saturday in Sedona, Arizona. Use that tip and get out there and adventure. Giddy up!
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