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Luke Humphrey RunningTraining talk from beginner to the elite! Author: Luke Humphrey Running
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Unlocking Your Running Potential: The Importance of Building Volume Wisely
Monday, 24 November, 2025
Introduction: In the world of running, it’s easy to assume that increasing mileage is the key to improving performance. However, as Luke Humphrey discusses in a recent episode of the Luke Humphrey Running Podcast, there’s more to the story than just logging more miles. This blog post explores the nuances of increasing running volume, emphasizing the importance of a solid foundation before taking the leap. Section 1: Understanding Volume in RunningLuke begins by addressing a common misconception among runners: that simply running more miles will lead to better performance. He shares the story of a runner who made a significant improvement, going from completing marathons in five hours to achieving a time of around 3:30. This impressive progress raises the question of whether the runner should immediately increase their weekly mileage to continue improving. Section 2: The Case for CautionWhile it may seem logical to increase volume, Luke cautions against rushing into higher mileage. He emphasizes the importance of maximizing benefits from the current training level. For instance, if a runner is currently running 50 miles a week and still seeing improvements, it might be wise to explore other areas of training before jumping to 60 miles. This could include focusing on strength training, mobility work, or flexibility routines. Luke notes, "Are we doing the strength training? Are we doing mobility?" These elements are critical for building a strong foundation that can handle increased volume. Section 3: The Long-Term PerspectiveOne of the key insights from Luke's discussion is the need for a long-term view of running progress. He reflects on his own journey, noting that it took him over a decade of consistent training to qualify for the Olympic Trials. For many runners, especially those in their 30s or older, making substantial jumps in training requires patience and a focus on gradual improvement. Luke highlights that rushing through training levels can lead to injuries and setbacks, ultimately prolonging the time it takes to reach goals. Section 4: Baseline vs. Peak VolumeLuke introduces the concept of baseline volume, which is the weekly mileage a runner can sustain without injury, and peak volume, the highest mileage a runner can handle for a short period. He explains that increasing baseline volume should be a priority for long-term success. By gradually building to a sustainable weekly mileage, runners can position themselves for future training cycles and race preparations. He encourages runners to find their sweet spot, stating that if they can comfortably run 30-35 miles a week, they are just a few weeks away from being race-ready. Conclusion: Key Takeaways for RunnersIncreasing running volume is not as simple as it seems. As Luke Humphrey highlights in this podcast episode, it’s essential to build a strong foundation, incorporate strength training, and maintain a long-term perspective on training. Runners should focus on gradually increasing their baseline volume while ensuring their bodies are prepared to handle the added stress of higher mileage. By adopting this approach, runners can achieve sustainable progress and reach their potential without unnecessary injuries. Support our work: buymeacoffee.com/LHRunning LHR Community: https://lukehumphreyrunning.com/community/Instagram: https://www.instagram.com/lukehumphreyhmm/Facebook: https://www.facebook.com/LukeHumphreyRunning Training Plans: https://lukehumphreyrunning.com/training-plans/Team LHR: https://lukehumphreyrunning.com/team-lhr/Personal Coaching: https://lukehumphreyrunning.com/coaching/Books: https://lukehumphreyrunning.com/books/
