From Complete to Compete: The Advanced Guide to Running

Physical Therapist Chad Boehm, DPT share his advice on how to transition from casual jogger to competitive runner and offers tips on how to remain injury-free as you log more miles.

April  20, 2024

Are you ready to take your running game to the next level? Whether you’re eyeing a 5K, 10K, or even a marathon, the journey from casual jogger to competitive runner requires more than just lacing up your shoes and hitting the pavement. In the latest episode of the To Your Health podcast, physical therapist Chad Boehm, DPT shares strategies to help you transition from complete to compete in the world of running.

If you’re planning to join us at The Jefferson Healthcare Rhody Run, check out this podcast for all the tips you need for smart training.

Have a Plan

For those looking to transition from recreational running to competitive racing, having a structured plan is essential. Not only will having a plan catered to your goals and ability improve your fitness but it also reduces your risk of injury. “When we start competing,” says Dr. Boehm, “we start thinking about running with a higher intensity and wanting to improve our fitness. But when you do this, it’s important to take a gauged approach.” That’s because training — which means running most every day with the goal of building your speed and endurance — has different demands on your body and mind than running periodically to stay fit. For these reasons, it’s important to write out your plan for building mileage and intensity of over time before you start training.

How to Add Miles

Having a plan is easy. Making sure it’s the right plan can feel daunting. That’s because training for a race means increasing the miles you run and the intensity you’re running them over an extended period of time. The question is: How quickly do I build up, and how do I do this without injuring myself?

Any time you increase mileage or intensity, it’s essential to take a slow approach. Most runners will tell you that it’s easy to run more miles, and run harder, too quickly. This is understandable — training can be exhilarating, after all! Unfortunately, a quick build-up or running too many hard workouts can often lead to injuries.

To avoid injuries during training, Boehm emphasizes the importance of a gradual progression when it comes to increasing mileage and intensity. He recommends following The 10 Percent Rule, which suggests increasing mileage by 10% each week during training.

Of course, plans to increase mileage must be catered to the individual runner. Experts have attempted to capture the nuance of each individual’s need as they create training plans, but there’s really no substitute for knowing your own body and your own running goals. However, the central tenant of The 10 Percent Rule is true for just about everyone: A gradual approach helps prevent overuse injuries and allows your body to adapt safely to increased demands of running more mileage.

Add Mileage Safely

In addition to increasing mileage, runners must also consider how and when to increase the intensity of their running. Hard runs, which are usually referred to as workouts, are an important component of preparing for a race. Essentially, runners use workouts train their bodies to run hard during a race by practicing that skill in small chunks during training.

“I recommend increasing the number of miles you run each week first, then increasing your intensity as the race gets closer,” says Dr. Boehm. As a result, he continues, “You might spend about 80 percent of your training period gradually increasing your mileage week over week until you hit a peak in the number of miles you’ll run.” At that point, says Dr. Boehm, you can begin “slowly increasing start slowly increasing the proportion of higher intensity running, starting with one hard workout in a week, or if you’re pretty fit, you might do two.”

In addition to increasing mileage and introducing intensity, Dr. Boehm recommends incorporating stretching and foam rolling into your routine to maintain flexibility and prevent overuse injuries.

How to Avoid Overtraining

Overtraining, or running too much or too fast and causing injuries, can sneak up on even the most dedicated runners. This is one reason why it’s important to have a plan. But remember, plans can be flexible. If your training feels too intense, it’s okay to build your miles more slowly or decrease the intensity of your running to meet your body’s needs.

When training, watch for common signs of overtraining. Dr. Boehm includes difficulty sleeping, elevated heart rate, and recurrent upper respiratory infections as signs of over-training. Listening to your body and incorporating adequate rest into your training schedule is key to avoiding burnout and injury.

Get the Full Story

If you’re ready to take your running journey to the next level, listen to our full conversation with Chad Boehm, DPT. You’ll find more episodes of To Your Health on our website.