Here are the top 5 considerations when increasing running mileage as you begin marathon build-up, focusing on consistency, performance, and injury prevention: 1. Progression Rate (Don’t Rush the Volume) Follow a gradual increase, commonly ~10% per week in total mileage but this varies depending on current mileage and experience.  Include cutback weeks every 3–4 weeks (reduce volume ~25%) to allow adaptation. Remember : connective tissues (tendon, fascia) adapt slower than car

Rock climbing demands a rare combination of strength, flexibility, endurance, and mental focus. Whether you’re scaling an indoor bouldering wall or navigating an outdoor multi-pitch route, your body is constantly under tension—often in extreme positions—while balancing on small holds. That’s why climbers are prone to injuries like finger pulley tears, shoulder impingements, elbow tendinopathy, and lower back strains. But here’s the good news! Many of these injuries are preven