In my opinion going from 60 to 120km in about 7-8 months is way too aggressive. The 10% rule is great for new runners, but when you are already running relatively high mileage (60k +), the marginal stress of increased mileage also increases as you are getting closer and closer to your «limit». I have also had stress fractures, and they are no fun, hope you get well soon!
Already going beyond 40/45km it is quite the substantial increase if you go by the 10%rule. In addition higher volume does mean more Training days or longer runs. Less recovery days and/or more compounding stress due longer runs.
@@AverageDomSliman increase of 2 km every week would still be in theory 100km a year roughly. That's to much. Even by going a mile each week is still 80km in a year.
Very helpful video and as usual very amusing. Love your gate, gait.. and the music in between the points you make, lol, the milk sculling and the upbeat presentation. Love your weekly instalments. I have a very sore right foot and am seeing about the possibility of a stress fracture. Thanks for sharing your research and personal experience.
Excellent advice . I managed to give myself Bursitis in the left hip earlier in the year. I was doing two sessions, six days a week of which 95% was Z2 so nothing extreme. Weight was stable throughout. The issue kept me off exercise completely for two months. I have spent the next three months walking - increasing the length and speed and gradually adding in more hills - and will try running once again shortly. I tried to add in some short runs at 10 days ago and there was a reaction in the hip, so that was still too soon. I'm convinced that the cause was running in old, knackered shoes. I have always been too cheap to change shoes until they are literally falling apart. Maybe I'm getting too old for that now.
@@AverageDomSlim Good of you man, I'm sure there's a work around, I just have to find it. You'd think at my age I'd have a better handle on this stuff. Good wishes for your recovery.
I would argue that, apart from tapering for races, if you are having to take 'deload' weeks then your training is not sustainable. Take recovery seriously, take rest days, always progress.
Nice one - apart from dairy being a positive factor on bone strength - that's not supported by unbiased science to my knowledge. Also: doubling your mileage in just one year seems ambitious, even though you implement deload weeks and stick to the 10% rule of thumb.
thanks for this! I do believe dairy/milk’s positive impact on bones is peer reviewed science. I should’ve said - I’ve previously run 100km/week before this recent block, training for a marathon.
Ooof goodluck having 1 month off per year 😂 I reckon it would be better having 1 week off every 12 weeks. Well, that's what i heard is best for bone health.
@@AverageDomSlim Yeah but they weren't just little 5km races. I'm not preaching, I still have Planter Fasciitis myself and its not getting any better even though I've cut right back.
In my opinion going from 60 to 120km in about 7-8 months is way too aggressive. The 10% rule is great for new runners, but when you are already running relatively high mileage (60k +), the marginal stress of increased mileage also increases as you are getting closer and closer to your «limit». I have also had stress fractures, and they are no fun, hope you get well soon!
I agree, I would put it mainly to the increase in volume all the while having too high of intensity training.
thanks guys - could totally be right
an average increase of 2km/week seemed sensible but maybe body still didn’t like it 🥲
Already going beyond 40/45km it is quite the substantial increase if you go by the 10%rule. In addition higher volume does mean more Training days or longer runs. Less recovery days and/or more compounding stress due longer runs.
@@AverageDomSliman increase of 2 km every week would still be in theory 100km a year roughly.
That's to much. Even by going a mile each week is still 80km in a year.
I love your advice mate. Keep sharing your advices because it helps me in my training routine too❤❤❤
thanks bro I will 😊
Very helpful video and as usual very amusing. Love your gate, gait.. and the music in between the points you make, lol, the milk sculling and the upbeat presentation. Love your weekly instalments.
I have a very sore right foot and am seeing about the possibility of a stress fracture. Thanks for sharing your research and personal experience.
hoping it’s not a stress fracture!
thanks heaps 😇
Excellent advice . I managed to give myself Bursitis in the left hip earlier in the year. I was doing two sessions, six days a week of which 95% was Z2 so nothing extreme. Weight was stable throughout. The issue kept me off exercise completely for two months. I have spent the next three months walking - increasing the length and speed and gradually adding in more hills - and will try running once again shortly. I tried to add in some short runs at 10 days ago and there was a reaction in the hip, so that was still too soon. I'm convinced that the cause was running in old, knackered shoes. I have always been too cheap to change shoes until they are literally falling apart. Maybe I'm getting too old for that now.
sorry man this seems tough
hope you’re back running pain-free soon!
@@AverageDomSlim Good of you man, I'm sure there's a work around, I just have to find it. You'd think at my age I'd have a better handle on this stuff. Good wishes for your recovery.
Great advice Dom thanks and heal soon
I think nextly is a word but I also don’t know
Regardless It was funny when you said it🎉
Gorgeous video REHAB DOMSLIM
He stopped running, but gained the ability to disappear and materialize. :)
Excellent advice!
GREAT EPISODE. LOT OF RUN-LIFE LESSONS .
You are my life inspo!!!
I would argue that, apart from tapering for races, if you are having to take 'deload' weeks then your training is not sustainable. Take recovery seriously, take rest days, always progress.
Nice one - apart from dairy being a positive factor on bone strength - that's not supported by unbiased science to my knowledge.
Also: doubling your mileage in just one year seems ambitious, even though you implement deload weeks and stick to the 10% rule of thumb.
thanks for this!
I do believe dairy/milk’s positive impact on bones is peer reviewed science.
I should’ve said - I’ve previously run 100km/week before this recent block, training for a marathon.
the only person who could get me to drink real milk i reckon! MILK sponsor him!!
the cows have been in touch 🤝🏼
5:26
60 to 80km in 4 weeks is brutal and to much.
This means you are running about a third of your previous volume on top of it.
I thought that you would throw all the milk on you!
You did the 80/20 rule in reverse Dom!!
I got the numbers right at least? 😅😅
Run less, problem solved.
you might be right, but it’s sad 😢
Too much intensity and too little muscle mass to absorb impact
pretty sure I have the legs of a chicken and I don’t see them getting any stress fractures 😁
Ooof goodluck having 1 month off per year 😂
I reckon it would be better having 1 week off every 12 weeks. Well, that's what i heard is best for bone health.
I think you raced too much! All those pakrun's as well as the official races.
I only did 3 races in 2024 🥲
but yeah this plays into intensity for sure
I just love racing so much 💔
@@AverageDomSlim Yeah but they weren't just little 5km races. I'm not preaching, I still have Planter Fasciitis myself and its not getting any better even though I've cut right back.
oh damn I’m sorry!!
hoping you get there soon 🤞🏼
The running volume was to high least since April May.
The increase from Oktober to Dezember was already very strong but steep.