Running - why not increase more than 10%/week?

maserati185
maserati185 Posts: 263 Member
edited September 26 in Fitness and Exercise
So I've heard that you shouldn't increase your running distance more than 10% per week. I'm trying to figure out why this is the case. I guess I'm under the impression that my form, the way my feet hit, how hard they hit, and my weight behind it have a lot more to do with injury than "running more", but I don't know so that's why I'm asking. Why is this the rule of thumb? Do you believe it should be followed no matter what?...

Replies

  • FlashBang
    FlashBang Posts: 136
    Follow it, Injury is the big concern and there are so many things that can go wrong. 10% is plenty!
  • erickirb
    erickirb Posts: 12,294 Member
    Increasing too fast can lead to overuse injury if your body is not ready for it. I ran track for years and have seen people get stress fractures from starting too hard too fast instead of building up longer/harder workouts.
  • meggonkgonk
    meggonkgonk Posts: 2,066 Member
    Are you talking about overall mileage? Or like what to add onto your long runs?

    I typically add about 1 mile to my long dist. each week and then after 2-3 weeks have a 'taper' week where i just run all my runs shorter to give my body time to chill.
  • jrlitt76
    jrlitt76 Posts: 52
    bump...would like to know too
  • RMinVA
    RMinVA Posts: 1,085 Member
    Yes, it should be followed. I fall into that trap sometimes when I get behind on training and try to ramp up quickly for a race...you will pay one way or another. I usually pay the price a few days later in the form of really crappy runs/energy levels or a minor lingering ache. And then I have to cut back my milage anyway...usually in the form of an unplanned recovery week.

    While running has a bad "rap" as being hard on your body, you do need to condition your joints for the stress. So while your cardio may be up to snuff, your joints probably are not. And the only thing that will help that is time.

    True story: friend's daughter BF trained for the Cherry Blossom 10 Miler. I'm not quite sure whether or not he got in all of his long runs. But he did try to keep up with someone that was running at a much faster pace than he was used to. He literally collapsed @ the 9.9 mile point...wound up in the ER w/electrolyte imablances and severe dehydration. So bottom line, those guidelines are there for a reason.
  • tgh1914
    tgh1914 Posts: 1,036 Member
    Hmm... I've never kept to this. Of course, my goal has never been to be a distance runner either. I'll generally only run about 3.5 miles, but if a 10K is coming up that I want to do I'll go up to 5 right away, just for like a week. I've never had any problems. not sure what the problem would be.
  • RaeannePemberton
    RaeannePemberton Posts: 382 Member
    overuse injury and also the worst muscle cramps of your life! :-) speaking from experience... find a good program and follow it based on your current mileage and what your goals are. i am following hal higdon's intermediate half marathon training and then after that i am going to use his marathon schedule. just google "hal higdon" if you are interested. they are free and there are all distances/levels of ability.
  • gupton11
    gupton11 Posts: 80
    Try throwing some H.I.I.T. in your routine, I think you'll like it and you will see results.

    http://www.sparkpeople.com/resource/fitness_articles.asp?id=621
  • monkeymomof3
    monkeymomof3 Posts: 107 Member
    I actually just heard this after running 8 miles last saturday (my previous longest distance was 6). I felt great running it. I felt great the rest of the day. I have been running all this week. But the distance I run is based more on how much time I have to do it. So I usually only get to run 3-4 miles. but on the weekend I have more time and can go further......Based on this rule then how should I be running? So I have to consistently run at least one day of 8 each week before bumping it up? And then I could bump it by how much? I have no aspirations as far as races, etc...just more a personal best type challenge to myself...Help!
  • Atlantique
    Atlantique Posts: 2,484 Member
    It takes a good 6-8 months of regular running to build the bone and muscle density needed to help your body safely absorb the excessive pounding of running. So particularly in your early running career, you want to slowly and carefully increase mileage so you can avoid the classic overuse injuries like shin splints, stress fractures, tendonitis and ligament problems.

    As you become a more seasoned runner, you're already putting so much stress on your body that it's still not wise to raise mileage too quickly as that would still predispose you to injury.
  • RMinVA
    RMinVA Posts: 1,085 Member
    I actually just heard this after running 8 miles last saturday (my previous longest distance was 6). I felt great running it. I felt great the rest of the day. I have been running all this week. But the distance I run is based more on how much time I have to do it. So I usually only get to run 3-4 miles. but on the weekend I have more time and can go further......Based on this rule then how should I be running? So I have to consistently run at least one day of 8 each week before bumping it up? And then I could bump it by how much? I have no aspirations as far as races, etc...just more a personal best type challenge to myself...Help!

    Just use your total mileage as a guideline: so if you are running 3x for a total of 15 miles a week you can increase to 16.5. Whether you increase all your runs by a half mile, or one run by 1.5 miles. It's still 10%. I usually alternate in mile increments. I have 1 or 2 shorter runs, 1 mid range run (tempo or interval), and one long run. When I am training for a race, one week I will increase my mid range run, one week my long run, and every 4th week I take a recovery week.
  • lbetancourt
    lbetancourt Posts: 522 Member
    Yeah. Follow it. Most running injuries are related to overuse injuries. Your worst enemy can sometimes be your enthusiasm. Besides, if you look at the big picture, if you are running 8 miles this week, in just 5 weeks you will be running 13 miles.. That's right at a half marathon!! Hell yeah!

    Yay for you for running! Good luck!
  • RaeannePemberton
    RaeannePemberton Posts: 382 Member
    agreed, use your total mileage/time as a guideline. 10% of that is what you can increase safely.

    Just use your total mileage as a guideline: so if you are running 3x for a total of 15 miles a week you can increase to 16.5. Whether you increase all your runs by a half mile, or one run by 1.5 miles. It's still 10%. I usually alternate in mile increments. I have 1 or 2 shorter runs, 1 mid range run (tempo or interval), and one long run. When I am training for a race, one week I will increase my mid range run, one week my long run, and every 4th week I take a recovery week.
  • scottb81
    scottb81 Posts: 2,538 Member
    10% is a guidline to ensure your body has time to adapt and grow from the imposed stress before you increase that stress to a higher level.

    If you increase too fast, your body will not be strong enough to adapt to the stress and will not get stronger. If too much stress is applied beyond what your body can handle it will get weaker.

    In running, this stress is a combination of the distance run and the intensity of the run.

    10% is only a rule of thumb. Some people can handle larger increases and some people can only handle lower increases. Each person has to figure out their own ability here. This is due to both genetics and prior training history. A person who has run a lot at some time in the past is normally able to build up much faster than someone training for the first time. Apparently, the body has some degree of memory, or the physiological changes that occur in training are in some degree permanent.

    Actually, the body takes about three weeks to fully adapt to any increased training load (from Jack Daniel's "Running Formula"). So, after increasing a training load you will continue to improve without any further increase for three to six weeks. Increasing a combination of distance and intensity every three weeks is probably smarter than increasing every week.
  • koosdel
    koosdel Posts: 3,317 Member
    It takes a good 6-8 months of regular running to build the bone and muscle density needed to help your body safely absorb the excessive pounding of running. So particularly in your early running career, you want to slowly and carefully increase mileage so you can avoid the classic overuse injuries like shin splints, stress fractures, tendonitis and ligament problems.

    As you become a more seasoned runner, you're already putting so much stress on your body that it's still not wise to raise mileage too quickly as that would still predispose you to injury.

    Correct. Conective and skeletal tissues require much longer times to strengthen than muscle.
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