Service in Running: Understanding the 10% Rule for Safe Mileage Increases
Service in Running: Learn About the 10% Rule
The 10% rule is a serviceable approach that many runners use to manage their training. This method suggests that runners should not increase their mileage by more than 10 percent in any week to avoid injury. Coaches like Jeff Gaudette recommend this rule for its simplicity and ease of application.
The Origins of the 10% Rule
The concept was popularized by Joan Ullyot in the 1980s, aiming to reduce injuries from rapid training increases.
Benefits of Following the 10% Rule
- Easy to implement for beginners and seasoned runners alike.
- Supports gradual adaptation of the body to increased mileage.
- Reduces the chance of common injuries related to overtraining.
Considerations for Runners
- Not all runners may find it suitable, especially those with high mileage experience.
- The rule focuses solely on distance, leaving out intensity considerations.
- Consulting a coach can help tailor mileage increases to individual goals.
Still, while the 10% rule is a widely accepted strategy, adapting training plans is essential to overall safety and effectiveness. Balance mileage gain with capability and listen to your body to optimize performance.
Disclaimer: The information provided on this site is for informational purposes only and is not intended as medical advice. We are not responsible for any actions taken based on the content of this site. Always consult a qualified healthcare provider for medical advice, diagnosis, and treatment. We source our news from reputable sources and provide links to the original articles. We do not endorse or assume responsibility for the accuracy of the information contained in external sources.
This article was prepared using information from open sources in accordance with the principles of Ethical Policy. The editorial team is not responsible for absolute accuracy, as it relies on data from the sources referenced.