Part 8/10:
One of the biggest pitfalls in endurance training is ramping up mileage or intensity too quickly. Jumping from a few miles to double or triple that in a single week significantly raises injury risk, especially to joints, tendons, and connective tissue. A rule of thumb is to increase weekly mileage by no more than 10-15%. This gradual progression allows your tissues to adapt without becoming overloaded.
Listening to your body is crucial—if you experience discomfort or warning signs, back off to maintain your training volume within tolerated bounds. Endurance is built over months, not weeks, through steady, consistent effort.