Are you a runner looking for the most effective way to improve your times and achieve new goals? If so, you’ve probably heard of the 10% rule: don’t run more than 10% more miles per week than the previous week in order to build endurance and avoid injury. While this is a safe guideline, recent research has cast doubt on whether this rule is right for everyone or that runners should instead experiment with other approaches when creating trail plans. coaching. In this article, we’re going to take an in-depth look at the purpose of this rule and why it comes into play to help you decide what’s best for your racing goals.
This very common rule in running that deserves to be reconsidered.
The 10% stepping rule is a guideline for runners looking to increase the intensity and distance of their workouts. This rule states that runners must not increase their total weekly mileage or overall intensity by more than 10% from week to week. While the original purpose of this rule was to prevent injury, its effectiveness has been questioned in recent years due to a growing body of scientific evidence suggesting that it may not be as effective as it is believed to be. originally thought so.
Recent studies have argued that the 10% progression rule is not necessarily a good way to measure risk reduction in runners. A 2013 study published in Sports Medicine found that there was no statistically significant relationship between weekly increases greater than 10% and an increased likelihood of injury in recreational runners. This finding was confirmed by another study published in 2016 in the Clinical Journal of Sport Medicine which concluded that running-related injuries were more closely related to greater increases in training load, intensity and other factors rather than small increases above 10%.
Furthermore, many experts claim that the 10% progression rule does not take into account individual differences between individuals in response to training and susceptibility to injury. For example, some runners may be able to tolerate larger increases in intensity or distance without a greater risk of injury, while other runners may be particularly vulnerable even after small changes. Therefore, it is important for athletes to consider their individual preferences and abilities when determining how quickly they should increase the volume or intensity of their running training.
Overall, although the effectiveness of the 10% stepping rule has been questioned based on recent scientific studies, it is important for each runner to consider their own body’s response when decides how quickly he should increase his training volume or intensity. Each athlete should assess their unique needs and abilities to find the best course of action for them. By considering the potential risks associated with increasing training too quickly, athletes can then determine the speed at which they choose to progress based on what is best for them physically and mentally.
There is no single factor that causes injuries.
The variety of injuries encountered by runners can be explained by the fact that there is no single factor that causes them. On the contrary, injuries are often caused by a combination of factors such as overtraining, poor form and insufficient recovery time.
Overtraining injuries occur when the body is repeatedly exposed to activities that it cannot handle due to insufficient rest periods and/or increased intensity or duration of activity. which leads to tissue damage.
Poor form can also contribute to injuries, as it can cause abnormal range of motion or an abnormal amount of stress on certain muscles or tendons. Inadequate recovery time can also cause injury, as the body needs sufficient time to repair itself and prepare for future activities.
Additionally, some runners may have underlying medical conditions such as diabetes, arthritis, or other musculoskeletal conditions that may increase the risk of running-related injury. Additionally, environmental factors such as hills, rough terrain, and weather conditions can play a role in the number and type of injuries runners sustain. Finally, age may also be a contributing factor, with older runners being more prone to certain types of injury than younger runners due to reduced flexibility and strength.
All of these factors create a complex system that makes it difficult to identify a single factor responsible for the variety of injuries seen in runners. It is therefore important for runners to take a close look at their training program and be aware of their body’s reactions in order to minimize the risk of injury throughout their run.