There are lots of “rules” when it comes to running. “You have to stretch.” “You have to wear proper shoes.” “You have to cross train.”
I’ve heard all of these and more. I’ve also heard every one of these rules debunked at one point or another. It can be confusing at times to know exactly what we are supposed to do to ensure optimal running performance and health.
Recently another long standing “rule” of running was challenged in the news. The New York Times reported that the 10% rule was put under the microscope to see if its tenure still holds true or if it ever deserved its position as valid advice in the first place.
The 10% rule states that a runner should not increase their mileage more than 10% each week. The idea is that this gradual increase will prevent the body from succumbing to injury. This rule was put to the test, and studies found that it didn’t hold up: Just as many runners sustained injuries who followed the rule as those who did not.
So, what does this mean? Can a runner start out at a 10 mile total one week, and then jump up to 30 the next week? Will this increased distance and stress play no role in promoting an injury?
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October 16 is