Why The '10% Rule' Could Save You From Running Injuries

RunningWhether you’re hoping to improve your heart health and longevity or keep your joints healthy, running is a pretty great exercise choice. But as with so many great things, more is not always better.There’s no need to go for consistent, very long runs if your main goal is heart health – and as any over-ambitious runner will already know, taking on too much too fast can lead to injuries too.Which begs the question: how long is too long to run, and by how much should runners increase their distance a month? Well, according to a paper published in the British Medical Journal, 10% may be the magic number.What is the 10% rule in running?After following 5,200 runners for 18 months, researchers wanted to know which changes to distance seemed to cause injuries.They tracked participants’ runs with a smart watch and then noted who faced overuse injuries. Once they’d analysed the data, the scientists found that “A significant increase in the rate of running-related overuse injury was found when the distance of a single running session exceeded 10% of the longest run undertaken in the last 30 days”.In other words, if you increase your running distance by more than 10% of your longest run, you might be more likely to face injuries. Speaking to Nike, orthopaedic surgeon Dr Timothy Miller recommended the method ― you shouldn’t increase your long run distance by more than 10% a week.Should you ever ignore the 10% rule in running?Yes, but Dr Miller doesn’t think you should add more to it – it’s more that some people will need to stall on their existing progress for a while, including beginner runners.Injuries, fatigue, and just not feeling up to running further can all be signs that you need to scale back. And remember – the point of running does not need to be infinite growth. Those running for health need not ever go above their preferred distance so long as it helps to meet the goal of 150 moderate-intensity or 75 high-intensity minutes a week.Related...I Quit Running After Lifting – And Beat My PB In BothI Tried 'Jeffing' And My Running Pace SkyrocketedLooking For A New Hobby? These Are The Health Benefits Of Trampolining

Comments

Breaking news

British Voters Have Delivered A Damning Verdict On Donald Trump's Ability To End Ukraine War

Huffpost uk

Comments

Breaking news

British Voters Have Delivered A Damning Verdict On Donald Trump's Ability To End Ukraine War

Lisa Nandy’s ‘protect the dolls’ T-shirt left a sour taste in my mouth

GB News to broadcast nightly from US in ‘huge moment’ for channel

Putin hopes to meet with Zelensky one-on-one. Trump insists the meeting needs to involve him

Why are St George’s flags being put up in some areas and why is it controversial?

Has Trump really ended ‘seven’ wars?

How benefit and pension payment dates will change over bank holiday weekend

Voices: ‘Owning a £500k home does not make you rich’: Readers challenge Reeves’ property tax plan

More than 40,000 sign petition to block Bayeux Tapestry’s loan to Britain

Matt Gaetz has the solution for the Ukraine War: Make Russia part of NATO

The strangest members of Trump’s inner circle have more power than they’ve ever had before

‘I hear I’m not doing well’: Trump hopes he can get into heaven and believes solving Ukraine war will get him there

Kristi Noem claims she had to move into rent-free home because the media is hounding her too much

Home secretary intervenes to try to halt bid to ban asylum seekers at protest-hit hotel

Grow fruit trees in small spaces with the trick known as espalier

Meloni caught making strange confession to Trump at Ukraine summit

UK preparing to send troops to Ukraine as part of ‘reassurance force’ if peace deal is struck

The suspect in a car-ramming attack on a German Christmas market is charged with murder

Higher airfares and hotel prices predicted to push up UK inflation in July

‘I don’t regret it’: Duo arrested after decapitating roommate and confessing to their alleged crime

Trump blames Ukraine for ‘taking on nation 10 times your size’ despite Russia being the one that invaded

Dangerous hidden side effect of Covid infection revealed by new study

What caused the Bayesian to sink? How tragedy that killed seven people unfolded in just 16 minutes

Bongino to work alongside ‘co-deputy director’ of FBI after sparring with administration over Epstein files

Qatar urges the urgency of a Gaza ceasefire after 'positive response' from Hamas

Flight attendant removed from plane after turning up four times over alcohol limit, court told

Gaza ceasefire proposal agreed by Hamas 'almost identical' to US special envoy's, Qatar says

Councillor jailed for sexually abusing teenage girl

No arrests at rally after man in 'Plasticine Action' T-shirt spoken to by police

Two men convicted of robbery following fatal care home crash

Moment dolphin joins electric surfboard lesson in River Forth

Ravenscraig hosts football festival aimed at supporting people recovering from addiction

Planners remain opposed to plans for new £4 million McDonald's in Dumfries

Primark shopper shares 'hidden secret' to getting free items - all you need to do is ask

Warning to ex-customers of major broadband provider over £50 fee to see emails

Plane bursts into flames on Corfu take-off as holidaymakers send 'final texts'

Gangster Mark Richardson's younger brother 'battered' at Edinburgh Oasis gig

Two men face jail after stolen BMW crashed into care home in Sunderland

‘Zombie’ squirrels covered in oozing sores spotted after ‘Frankenstein rabbits’ scare

Emmanuel Macron Reacts To Trump's Hot Mic Comment On Putin

'The Opposite Of Peace': Putin Launches Air Strikes On Ukraine During Trump-Zelenskyy Talks

I Had 'Screen Apnoea' For Years Without Realising. Here's What It Means

Why The '10% Rule' Could Save You From Running Injuries

Billionaire Mike Lynch’s widow reveals final moments of Bayesian yacht disaster year after she survived tragedy

Watch live: Sweden’s historic 600-tonne Kiruna Church begins move to new home

How could stamp duty and council tax be replaced with new ‘property taxes’?

Russia pounds Ukraine with largest aerial bombardment in a month hours after Trump-Zelensky meeting

Pakistan restores electricity and reopens roads in areas where floods killed over 300

Spain battles record wildfires even as temperatures begin to fall

Influencer Ariela La Langosta, friend of rapper 6ix9ine, killed in shooting

Judge dismisses part of lawsuit over ‘Alligator Alcatraz’ immigration detention center

Diamonds could help detect cancer using groundbreaking new technique

Ashley St. Clair says that she’s broke and in the process of ‘getting evicted’ after ‘career suicide’

Aircraft toilets could be key to tackling ‘silent pandemic’, scientists say

ONS delays retail sales data to address quality issues

Roundabouts graffitied with St George’s Cross amid row over flags on lamp posts

Why the size of your neck could reveal hidden risks to your heart health

Air Canada and flight attendants’ union reach deal to end strike

Photo of a stalled commuter train on a submerged track shows Mumbai’s frailties during monsoon

Timelapse shows Swedish 600-tonne church begin three-mile journey to new home