Tenacious Toes or Tortured Tendons? Debunking the 10% Rule of Running
The law of 10%… It echoes through runners’ minds like a metronome of caution: “Increase your distance by no more than 10% per week, or risk the wrath of the running gods (aka, a chorus of injuries).” But before you become a prisoner of this self-imposed percentage prison, let’s see what the science has to say!. Is it folklore or fact.
The Myth
To minimise your risk of running injuries, you should increase your training (commonly measured by distance) by no more than 10% per week. So 10 miles one week, means no more than 11 miles the following.
So ubiquitous is the belief in this law that the present top Internet search result is an article by one of the most popular international running magazines, singing the virtues of the rule as an injury buster. But is it?
Let’s lace up our skepticism and hit the trails of research…
The Reality
Over the decades there has been a number of studies, including systematic reviews, looking into the relationship of changes in training volume with respect to running related injuries. The overall conclusion has consistently been that there is very limited evidence for a simple association between change in training load and running related injury.
But explicitly, what about the 10% rule?
In 2008 there was a randomised controlled trial with novice runners comparing a 13 week 10% training program versus an accelerated 8 week program (with weekly increases as great as 53%). In both groups, the incidence of injury was around 20.5%, i.e. no different.
During a study in 2012 on novice runners, 22% of participants suffered an injury. Of the 78% that did not sustain an injury, their average weekly training volume increase was 22%.
A systematic study in 2018 concluded that no difference was found in the injury rate between a 10% and a 24% average increase in weekly training volume.
The Verdict
Injuries are complex multi-factor beasts, and while gradual progression is important, from an injury prevention standpoint a simple weekly rule is just that, too simple.
However, just because the 10% rule has been demonstrated to be a falsehood, it does not mean that aiming for a higher value is warranted – more training does not equate to better performance!
So ditch the shackles of the 10% rule, and embrace a flexible approach that prioritizes gradual progression adjusted for your individual needs. And be sure to pay attention to fatigue, pain, and your overall well-being.
Bonus Tip
Balancing your training to promote performance improvements while reducing your risk of injury is extremely complex and poorly understood. Let TrainAsONE, with it’s advanced generative AI do the hard work for you. If you have not already, go grab your free account now.
Stay tuned for another dose of myth-busting goodness tomorrow, and remember, running knowledge is the best kind of holiday gift! So don’t forget to share.
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