Some people think that running greater distances is simply a case of ‘running more and running longer’. The problem with that is you’re heading towards almost certain injury. You need to have a strategy that protects you.

But you can’t overthink it!

Increasing your running distance can feel daunting, especially if you’re a beginner or returning after a break. The key to success is gradual progression, allowing your body to adapt while minimising the risk of injury. One of the most reliable methods for safe progression is the 10% rule.

Here’s how to do it…

The 10% Rule for Safe Distance Increases

The 10% rule suggests that runners should increase their weekly mileage by no more than 10% at a time. A recent study in the British Journal of Sports Medicine (Frandsen et al., 2025) highlighted that exceeding this rate significantly increases the risk of running-related injuries, while gradual increases keep you safer and more consistent over the long term.

For example, if you ran 10 km last week, aim for no more than 11 km this week. Small, incremental increases allow your joints, muscles and connective tissues to adapt to the new demands, reducing overuse injuries.

Recovery Is Just as Important as Running

Progression isn’t just about adding distance. Recovery plays a critical role in your ability to adapt and improve. Gentle, easy-paced runs in the early stages are more effective than forcing longer distances too soon. Make sure you’re giving your body sufficient rest between runs, getting quality sleep and maintaining good nutrition.

Frequency for Beginners

For beginners, running twice per week is often enough to start building endurance. This frequency allows your body time to recover between sessions while still developing aerobic capacity. Over time, as your body adapts, you can gradually increase frequency, distance or intensity — but always in line with the 10% rule.

Running Should Be Paired with Strength Training

Running alone is not enough to build a resilient body. Strength training should be part of your weekly routine, helping to:

  • Strengthen muscles, tendons and ligaments

  • Improve running economy and posture

  • Reduce the risk of injury

  • Support overall fat loss and performance

Exercises like squats, lunges, deadlifts, pull-ups and core work complement running perfectly, providing the strength and stability needed for longer distances.

An 8-Week Beginner Running Progression

Here’s a simple, practical progression plan for beginners, designed to build distance gradually while respecting the 10% rule. This plan assumes two runs per week and encourages easy pacing to start.

Week 1: Run 2 km per session – focus on gentle effort, no rushing.

Week 2: Increase to 2.2 km per session – a small, manageable bump.

Week 3: Run 2.5 km per session – maintain easy pace, focus on breathing and form.

Week 4: 2.7 km per session – don’t push beyond comfort; recovery matters.

Week 5: 3 km per session – start including a brisk walk if needed to manage fatigue.

Week 6: 3.3 km per session – build confidence, maintain easy pace.

Week 7: 3.5 km per session – notice improvements in stamina and endurance.

Week 8: 4 km per session – celebrate progress; continue gradual increases in line with the 10% rule.

Strength Training Tip: On non-running days, include two sessions of strength work per week. Focus on compound lower- and upper-body exercises (squats, lunges, deadlifts, presses, pull-ups) and core exercises to support running performance and reduce injury risk.

Gradual Progression Leads to Sustainable Success

Building up running distance is a marathon, not a sprint. By respecting the 10% rule, prioritising recovery, starting with gentle runs and incorporating strength training, you’ll create a sustainable routine that improves fitness, reduces injury risk, and keeps running enjoyable.

At AdMac Fitness, we help runners of all levels build endurance safely while balancing strength training and recovery strategies. With expert guidance, you can gradually increase your running distance and achieve your fitness goals without setbacks.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD