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.