Wednesday, February 11, 2015

Running - The 10% Rule

Conventional wisdom says if you want to avoid an injury never increase your mileage by more than 10% week over week. This article questions the validity of that rule:
"These two studies clearly indicate that prescribing to the 10 percent rule does not reduce your chance of injury. The question now becomes: How do you decide how much can you safely increase your weekly training volume while minimizing injury risk? While the answer is certainly individual, over the following pages we’ll take a look at some more flexible “rules” to follow."
I suggest replacing the 10% rule with another bit of conventional wisdom - listen to your body. For me, my problems* are usually tied to poor nutrition, lack of sleep, or over doing a workout.

*Problems include injury, but also running slower than expected or not being able to complete distance goals.

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