Ah, the 10% rule of running for increasing mileage or run time. A very specific and objective piece of conventional wisdom handed down from each running generation to the next. Many have voiced both praise and disdain for the rule and it has even been used in some research studies.
I am currently in the process of rebuilding my running base after letting it dwindle to near zero over a 4-5 month span. I wanted to avoid doing too much too soon when I returned to running regularly and I like to experiment with ideas so I figured I would put the 10% rule to the test.
My rules for this were to run no more than 10% longer per longest run of the week or per week total. I was allowed to run less if needed and would only be running 3-4x a week. So far, after following this rule for several months I have been able to increase my total time very easily in terms of both aerobic and musculoskeletal comfort. There have been times of slight soreness but the kind you embrace or expect from a workout plan that gradually imposes increased demands or loads.
I must say that so far this base building has gone far easier than previous base building efforts. Previous attempts were plagued with issues like chronic compartment syndrome, plantar fasciosis, Achilles tendinopathy, Medial Tibial Stress Syndrome, and other common but nagging running injuries. My girlfriend has also been rebuilding her base alongside me. In the past she had a history of IT Band Syndrome/Patellofemoral Pain Syndrome issues and repeat stress fractures in high school. So far she has not had any problems arise either.
 |
| That is me in the white shirt and shorts on the far left, when I first started running. I definitely used to over-stride! |
I don't think it is fair to attribute the lack of injuries to just the 10% experiment though. There are a lot of confounding variables when comparing this base building attempt to previous attempts. Some obvious influences are as follows...
- I have now run in minimalist-type running shoes with occasional barefoot running for about two years.
- I am eating a more nutritious and more healthful diet than ever before.
- I am now getting the most sleep per night since middle school.
- I have learned how to listen to my body through previous base building attempts.
- I am now a Certified Athletic Trainer that has an ever increasing level of knowledge related to the assessment and treatment of movement and musculoskeletal issues including running form and running related biomechanics.
- I have started to incorporate pre-workout mobility exercises and post-workout running drills into my training.
- I have done extensive rehab and manual therapy with my girlfriend and transitioned her into minimalist shoes as well.
 |
| A Graph of My Running Time Increases According To The 10% Rule |
However, there have been and will be some more downsides to this experiment or ideology of increasing. If you look at the graph of the planned increases you will notice a very slow and gradual curve representing the initial increases. This was a very boring and slow increase but for some could have been too intense and even potentially injurious as well! It is all very relative and unique to the individual unlike a non-individualized and global 10% rule. Also, if you look further to the right hand of the graph you will notice that the run time will eventually start to increase exponentially. These increases are obviously unsustainable and eventually you must abandon the 10% rule.
In the end, I think that the 10% rule is just a starting point. Maybe it should be called the "+/-10% suggestion" because it isn't individualized enough. For some it may be too little and for others it may be too much to handle. A solid training program would also never be structured in such a fashion and should always be tailored for the individual. Oh and the research that I alluded to earlier? Only one study to my knowledge has been done on the 10% rule and it found no difference for injury rates between groups. However, the rate was about 1 in 5 runners injured which is a lower rate than what some studies have found. That is only one study so obviously further research is warranted.
Additionally, there are certain patterns of movement and biomechanical requirements to run without injury. Using the 10% rule but failing to address pre-existing issues may just be delaying an inevitable injury! Last but not least, one must learn to listen to their body. Assess yourself for red flags that may arise...is it real pain or just soreness? Don't expect rest to fix things either. You may need a knowledgeable health care provider that is familiar with running injuries and assessing movement behavior to evaluate you. I recommend you avoid those that only wish to treat the symptoms and treat only the site of pain and not the source.
.gif)
