Welcome to the exciting realm of the Flying Runner, presented by the Marathon Mates! Hello everyone, Tony here from the Flying Runner, and welcome to Out and Back. Out and Back is the pivotal point for your weekly running adventure. Saturday is my designated long run day, and yesterday I accomplished a 25k run.

Let’s delve into three essential tips to ensure you remain injury-free during a marathon training block by gradually increasing your mileage. Firstly, adhere to the 10% rule, a reliable guideline. Increase your weekly mileage by no more than 10% each week. This steady progression enables your body to adapt to the heightened demand, minimizing the risk of overuse injuries.

Gradually building your mileage, following the 10% rule, incorporating cutback weeks, and listening to your body are fundamental practices. Thank you for tuning in! If you enjoy our podcast, please subscribe on your preferred platform and leave a review to help others discover us. If you found this episode beneficial, share it with your friends and leave a review.

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