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)

Advertisements

I Songza While I Run

Skullcandy Headphones

Among my running friends, the music we listen to, the playlists we create and the effort we put into finding that perfect mix is a subject of constant discussion.

Which is why, lately, I’ve been leaving it up to fate. Well, sort of. It would more accurate to say I’ve been leaving it up to the folks at Songza, and their delightfully surprising playlists.

If you’re not acquainted with Songza, it’s a website and app that provides streaming playlists for whatever mood you are in (from Energetic to Nocturnal) or activity you are doing (Girls Night Out? Lying Low on a Sunday Afternoon? Hanging out in the Man Cave?), as well as per the more traditional decades and genres. The possibilities are endless. And because Songza actually pays their staff to compile playlists, you end up with a good product.

And because Songza is an app, I can listen via my smartphone where I also track my run (with Nike+). Personally, the less stuff I can have strapped to my body when I head out the door, the better.

I tend to find a playlist I like and stick with it for a bit. Here are my favourite playlists for running, courtesy of Songza. Take a listen!

  1. Pick Up Your Feet
  2. Pop Kiss-Offs
  3. Beer in Your Water Bottle: Alt Rock Workout
  4. Guitars & PBRs
  5. Sunshine Indie Pop Workout
  6. Marathon Workout
  7. Massive Pop Hits: The Remixes

(Photo Credit: Brett Levin)