The 10% Rule

10-10-10

Today is a easy steady run for me. It will be short, and as per my training schedule, is meant to add some miles to my legs. The problem is, I’m really hankering for a nice long run. A good 2 hours where I can go get lost, explore some new territory and really push my endurance. Where afterwards I can be so dead tired that there is nothing I can do but be happy and bask in the sweaty afterglow of a good run. I don’t get to do that until Sunday, which is when it is scheduled on my plan. I mean, I could head out for a 20k session tonight but that would be actually not help me to reach my long term goals.

…which brings me to the 10% rule.

The rule states that you should not increase  your mileage week over week by more than 10%. Going over this rule increases your risk of injuries from over-training. Especially when you first start, this is very difficult, but a stress injury can sideline you for days, weeks or months depending. Over-training injuries include stress fractures, iliotibial band syndrome (IBTS), shinsplints, plantar fasciitis, and the common runner’s knee.

Despite this knowledge, if you are really needing an extra couple of sweat sessions, try some cross-training that uses a completely different muscle group. Pilates and yoga are favoured by a lot of runners because they increases core strength and provides a deep stretch. Just makes sure whatever you do, you really are letting your primary running muscles rest.

Happy Running!

P.S The weekend is almost here!

(Photo Credit: Woodleywonderworks)

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