The New Year is here—it’s time to lace up, start fresh, and build a training base that sets you up for success all year.
If you’re like most runners, January feels like the perfect time to “go big.” New goals, a fresh race calendar, and that surge of motivation make it tempting to push hard right out of the gate. The problem? Many runners unknowingly drift toward a pace that’s “comfortable-hard.” It feels productive at the moment—just hard enough to make you feel like you’re working—but it’s also the perfect recipe for overtraining, injuries, and burnout before spring even arrives.
The smarter approach? Build your mileage gradually, focus on easy pacing, and incorporate strength and mobility work to keep your body strong. Let’s break it down.
Why “Comfortable-Hard” Can Sneak Up on You
Ever find yourself zoning out on a run, only to realize your pace has crept up? That’s “comfortable-hard” in action—it’s faster than easy pace but not quite a race effort. While it might feel fine early on, training at this intensity too often can wreck your progress in the long run.
Here’s why:
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Higher Injury Risk
- Studies show that increasing mileage too quickly or consistently running at higher intensities leads to a spike in injuries.
- Nielsen et al. (2013) found that excessive weekly mileage progression significantly increases the risk of running-related injuries.
- Your body needs time to adapt to new training loads—too much, too soon, and you’re on the fast track to shin splints, tendonitis, or stress fractures.
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Burnout & Fatigue
- Running just a little too hard day after day adds up. Without enough recovery, fatigue builds, motivation wanes, and performance dips.
- Gabbett (2016) highlights how managing training load smartly prevents burnout while still allowing progress.
- Instead of crushing every run, the goal should be to train at an effort that’s sustainable week after week.
RunSmart’s Take: If you can’t comfortably hold a conversation while running, you’re probably pushing too hard for a base-building run.
The Right Way to Build Mileage in January
1. Slow Down to Get Faster Later
One of the biggest mistakes runners make? Thinking every run needs to feel like a workout. But the truth is, the fastest runners spend most of their training at an easy pace.
- Easy runs build endurance. Low-intensity running strengthens your aerobic system, making you more efficient at using oxygen.
- They prep your body for future speed. Running faster too soon can overload your muscles and joints. Instead, use January to build a strong aerobic base to make speedwork easier later.
- They reduce injury risk. A well-paced, easy run helps you recover faster, so you can log more miles without breaking down.
2. Follow the 10% Rule (Most of the Time)
You may have heard the “10% rule” before—don’t increase your mileage by more than 10% weekly. While this is generally a good guideline, listening to your body is the real key.
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New runners may need even smaller jumps in mileage.
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Experienced runners can sometimes handle slightly more significant increases, but only if they’re recovering well.
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The safest bet? Gradual, consistent progression rather than big leaps.
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Midgley et al. (2008) emphasize the importance of steady, controlled mileage increases for long-term endurance gains.
RunSmart’s Take: If your legs feel heavy, you’re dealing with nagging soreness, or your motivation dips, scale back. Progress is earned, not rushed.
Don’t Forget Strength & Mobility (Your Secret Weapon)
Logging miles is only part of the equation. Strength training and mobility work keep you running strong and injury-free.
Why Strength Training Matters for Runners
Many runners think strength work is optional. But research proves otherwise:
- Lauersen et al. (2014) found that strength training reduces sports injuries by nearly 50%.
- It improves running economy, meaning you use less energy at the same pace.
- It makes muscles, tendons, and joints more resilient—so they can handle higher mileage later in the season.
How to Add Strength Training:
- Aim for 2x per week—nothing crazy, just a few key movements:
- Squats
- Deadlifts
- Lunges
- Core work (planks, Russian twists)
- Short, focused sessions are more beneficial than sporadic long ones.
Mobility Work: Keep Moving Freely
Tight hips, stiff ankles, or limited range of motion can cause compensations in your running form—leading to inefficiencies and injury.
- Incorporate dynamic mobility drills before runs (leg swings, hip circles).
- Use post-run mobility work (yoga, foam rolling) to maintain flexibility and recover faster.
- Soligard et al. (2016) emphasized how proper mobility and injury prevention strategies help maintain training consistency.
RunSmart’s Take: Runners who strength train and stay mobile feel better, recover faster, and run stronger. Skip it at your own risk.
The Smarter Path to a Strong 2025 Running Season
What NOT to do:
❌ Run all your miles at a moderate-hard pace.
❌ Jump into high mileage too fast.
❌ Ignore strength and mobility work.
What TO do:
✅ Keep easy runs truly easy.
✅ Increase mileage gradually—no rushing.
✅ Build strength and mobility alongside running.
The goal isn’t just to run more miles in January. The goal is to run smarter—so you can stay consistent all year long.
Ready to Train Smarter?
Start a 14-day free trial with RunSmart and personalize a running plan that fits your goals, fitness, and schedule. Every plan is supported by Physical Therapist-designed strength ane routines to keep you running your best.
