I’m always reading about running.
I’m quite interested in learning about the sport.
But, no matter where I look – Runner’s World, Running Times, Active.com – I see so-called “experts” recommending the 10% Rule.
The 10% Rule essentially means that mileage should only be increased in 10% increments.
So, if you run 30 miles this week and wish to increase your mileage, you should only run 3 additional miles to be “safe.”
I have a lot of issues with the 10% Rule.
This supposedly golden running rule is extremely broad and does not apply to many training conditions.
Are you being overly cautious with your mileage?
Perhaps you’re being overly forceful.
If you’re increasing your mileage, you need also make sure you’re doing the correct strength routines to avoid injury.
Let’s break down the 10% Rule and figure out how to properly increase mileage.
1) If you’re just starting off, you can afford to relax a little on the the 10% Rule.
As a beginner runner, your major goal should be to run consistently and enable your body to adjust to running.
This most likely means running 1-4 miles 2-3 times a week.
Don’t increase your mileage every week as a rookie.
Maintain the same routine for 3-4 weeks at a time to give your body time to acclimatise.
When you’re at ease, you can increase your miles.
Make sure you have several pairs of running shoes to rotate between to make increasing distance easier on your legs.
If you’re in a lot of pain, a massage or a foam roller can assist relieve the heaviness in your legs.
As a beginner runner, increasing your mileage involves evaluating how many days you run each week, your longest run, and your normal run per day.
If you now run three days per week – two miles, three miles, and three miles – and are ready for increased mileage, you can begin running four days per week.
Simply add additional 2 mile day to your plan.
You could argue that’s 25% of your prior volume, but that’s perfectly safe if you were happy with your previous volume.
Stick to your new 10-mile-a-day running routine for another three weeks or so before considering another jump.
You can also shorten one run and lengthen another to give yourself a long run.
Your route may now be 2, 2, 4, 2 miles.
The options are endless.
2) As you gain expertise, modify the 10% Rule to meet your timetable.
Sometimes increasing your mileage by 10% works, such as increasing from 50 to 55 miles after getting quite comfortable with that amount.
However, if you add another day of running, your mileage may increase by 15% to 20%.
Advanced runners will discover a distance sweet spot.
This volume will be comfortable for you, but getting over it will be difficult.
You may get increasingly weary, prone to injury, or perform poorly in workouts.
Running 60 miles per week comes naturally to me.
This type of volume allows me to get in decent shape.
I can also increase my weekly mileage by up to 60 kilometres following a training hiatus.
However, if I want to race at my best, I need to run more.
This is where I have issues.
I’ve always struggled to run more than 70 miles a week.
My injury risk skyrockets at this level, therefore I take it easy.
I only increase my kilometres by 5-10% and maintain that level for several weeks.
Consistency and long-term growth are more crucial than mileage increases.
3) Don’t even consider the 10% Rule when returning to training after a brief rest.
If you’re an intermediate runner who was running 35 miles per week for two months, you’re not beginning over after a 1-2 week hiatus.
You can simply start your distance at 20-25 and gradually go to 35 after a few weeks.
4) Be especially careful while entering into unknown territories.
You are in a potentially dangerous zone when you begin running more than you have ever run before.
Your body has never run so many miles before, and a lengthy adjustment phase is likely.
If you’re running a lot of miles per week (more than 50 or 60), you’ll probably need at least 3-4 weeks of adjustment at each level before rising.
If your legs are aching more than they should, it’s important to pay attention to your body.
Massage your trigger points with a foam roller (or The Stick), take an ice bath, and keep performing the strength workouts that allow your body to run a lot.
I recommend Trigger Point Therapy if you want to take your self-massage to the next level.
The Big Picture of Running Mileage
Finally, the consistency of your training takes precedence than mileage.
Running an extra 5 or 10 miles next week isn’t worth it until you do it for months.
Rather than always attempting to do more, strive to run more consistently over the period of months and years.
There is no magic number that can help you achieve your running objectives. Concentrate on consistency, avoiding dumb mistakes, and increasing your mileage only when you’re ready and comfortable. You may find yourself increasing by more or less than 10%, but ultimately, listen to your body.