The 10-percent rule in running: how to start?

Asked by: Tonie Pratt

The 10 Percent Rule states that you should only increase your weekly mileage (or volume) in increments of 10 percent. So if you are running 30 miles this week, you should only run 3 more miles next week.

How does the 10% rule work in running?

The 10-percent rule (10PR) is one of the most important and time-proven principles in running. It states that you should never increase your weekly mileage by more than 10 percent over the previous week. The 10PR gains its importance from the fact that the vast majority of running injuries are overuse injuries.

What is the 10% rule in exercise?

Amongst runners of all levels the ‘10% rule’ for weekly mileage increases is often prescribed by coaches and followed by runners, as a way of trying to gain fitness and reduce the associated injury risk. The ‘10% rule’ implies that weekly training load increases should not exceed 10% per week.

How far should you run when you first start?

roughly 2 to 4 miles

Beginning runners should start with two to four runs per week at about 20 to 30 minutes (or roughly 2 to 4 miles) per run. You may have heard of the 10 Percent Rule, but a better way to increase your mileage is to run more every second week. This will help your body adapt to your new hobby so you don’t get hurt.

What is the first rule of running?

Rule #1: Start Slow and Short



The majority of running injuries are caused when runners get overly-ambitious and try to run faster and longer than their bodies have adapted to. First comes form, then distance, then speed.

Can run every day?

But is it OK to run every day? The simple answer is: No, you need at least one rest day a week to allow your muscles to recover. Plus, overtraining can lead to overuse injuries, stress and prolonged fatigue.

How do I increase my running mileage?

Increase Your Long Run Gradually, Too



Furst recommends that runners increase long runs by 10- to 15-percent each week, with a down week every fourth week, in the same way that you increase your overall mileage.

How do I start running seriously?

Here is the basic formula for a great training plan.

1. Train three days a week.
2. Run or run/walk 20 to 30 minutes, two days a week.
3. Take a longer run or run/walk (40 minutes to an hour) on the weekend.
4. Rest or cross-train on your off days.
5. Run at a conversational pace.
6. Consider taking regular walk-breaks.

How should a beginner run track?

Track Workouts for Beginners

1. Warm-up with a jog around the track and stretches.
2. Run a mile around the track (four laps on an outdoor track). …
3. Do a 200m light jog with 1–2 minutes of rest.
4. Repeat 2 and 3 one more time for a total of two miles around the track.
5. Run 400m around the track (one lap on an outdoor track).

How do I start running when unfit?

Run/Walk. Alternate running until you hear your breath, and walking until you catch your breath for a total of 20 minutes. No formulas or intervals or metrics to track—just run according to your body and breath. You may start out with 15 to 20 seconds of running and 2 to 3 minutes of walking until you catch your breath

How do I start running when I am out of shape?

When you start a good ratio is a four minute walk to a one-minute. Run. They would walk for four minutes try to walk at a decent pace.