10 Percent Rule for Running Training
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I have a friend who has been inspired by this blog and seriousrunning.com to get back into running. That’s the kind of stuff that makes this all worth while. He ran for his college cross-country team, but for a small school and has not run in the 5 years since. He decided he wanted to gradually get running back in his life. It’s not as easy as he thought it would be because running is a little upset that he left her so abruptly 5 years ago. In order for them to get back together she is making him follow a new rule: the 10% rule. She wants to take things slow before he breaks her heart again. Running can be so sensitive sometimes.
The rule is that you increase your distance, intensity, or duration of exercise each week by 10%, never exceeding that limit. For instance, if you run 20 miles this week, then you will increase your mileage by 10% next week and run 22 miles. Another easy way to figure out your mileage next week is to simply multiply 1.1 times your previous week’s mileage. Limiting yourself to this gradual increase allows your body to adapt to the stress. It also forces you to remain consistent, without running too much or too little from week to week. Plus you get to see the quantifiable changes in your running. Now you’re on your way to being a Serious Runner…dot com!
There are some things that the 10% rule does not account for. For instance, if you are starting to run for the first time in a long time and are at zero distance then 10% of zero is well, zero. That’s not a training plan that is going to help you improve. Also, distance and duration are easily quantifiable but intensity is not. The 10% rule does not account for the differences in stress to your body between running 5 miles in 30 minutes versus 5 miles in 40 minutes. Another issue is that a 10% increase is a round, arbitrary number. Some runners may do well with an increase of 12% while others would benefit more from a 7% increase. The “one-size-fits-all” assumption of the 10% rule leaves runners without the best training possible for their bodies.
Dr. Buist from the Netherlands conducted a study in which he took 486 runners, training over 13 weeks, one group of which was on a training plan built around the 10% rule during a 12 week program and another group that did not follow the rule and accomplished the same goal in an 8-week program. Dr. Buist found that the risk of sustaining injury is the same because 20.8% of the group following the 10% rule got injuries while 20.3% of the group doing the more intense training got injuries. Dr. Buist stated, “…when preparing for a 4-mile run, it does not matter how you get there (either fast or slow) — the risk of sustaining a running-related injury is the same.”
So what should you do? Well, first of all, although they have a purpose, stop worrying about the rules. If you need a rule like the 10% rule to keep your focus and motivation to increase your running, then this is a great rule for you, just know that it is not perfect. The best way to train is to listen to your body when exercising and running. Consider a training plan that is more like a road map to your final goal destination with different options of routes to take. If you run into traffic on the highway consider taking side streets. If you have less time to get to your destination, speed it up; however, the faster you go, the more attention you need to pay to your “vehicle.”
Overall, no two bodies and running styles are the same. If you are new to running, try the 10% rule and adjust as needed, closely monitoring how your body feels. You’re your own running boss, boss.
Tags: 10 percent rule
“Consider a training plan that is more like a road map to your final goal destination with different options of routes to take. If you run into traffic on the highway consider taking side streets.” SUCH great advice. Once you know the basics, it’s fun to customize things a bit. I’m a big fan of printing out several training plans for a given distance, then mixing and matching until I find something that feels right for me. It hasn’t failed since.
Yeah, who needs the 10% rule when you know what your body is feeling 100% of the time. 60% of the time, I’m right all the time.
@Amy, you are absolutely right! Changing it up from time to time is the best thing you can do to keep challenging yourself based on the current experience and simply to keep things fresh.
I actually wasn’t aware of the dramatic amount of injury related with the 10% rule. In my opinion, the amount of additional length added can really affect your mentality as there may be doubts on how strong you will finish and that triggers your muscles to instantly “feel” more tired.
Also, I think the 10% rule is best suited for the beginner who is looking for ways to be challenged. When starting out, you just want to get out there consistently and work up to a level where you can keep the same pace throughout your run. If a beginner were to implement this into their plan, they would see the impact it can have on the ultimate results.
@Nehal, I agree, it is a great tool to help motivate people who may not necessarily push themselves and it quantifies their progress perfectly.
I think it’s really important to build your base back up intelligently. I did that this year and went from couch to 10k in 3 months at a time of 46:15…. without injury. I hadn’t run in 5+ years. Of course, I am in good shape. If you are heavier, you need to take more care on your joints. The first thing is buy a good pair of shoes where they intelligently fit you by watching you on a treadmill, etc. (GA Peach Running Company, Fleet Feet, Phiddipides). The second thing is I honestly think the 10% rule is valid. Start at 5-10 miles a week for a few weeks or a month, then add 10% each week thereafter. Every once in a while give yourself a week that pulls back off the mileage to heal. After a couple months do some interval workouts and some good distance runs. I never ran over 20 miles a week to hit that 10k time listed above! So sometimes if you run a distance run that means you get a couple more days off that week. Treating myself to a couple days off kept my attitude positive! Just some thoughts from an amateur!