10% rule fiction

[WhereInFlorida]

http://running.competitor.com/2013/10/training/the-10-percent-rule-fact-or-fiction_42570/1

Just one of several rules that get repeated enough online and turns into 'truth'.


The next one we can tackle is the "don't wear the same pair of shoes 2 days in a row" statement

 

[flatlandcycle]

http://running.competitor.com/2013/10/training/the-10-percent-rule-fact-or-fiction_42570/1

Just one of several rules that get repeated enough online and turns into 'truth'.


The next one we can tackle is the "don't wear the same pair of shoes 2 days in a row" statement

What a silly article. The author never got around to defining a safe buildup, other than it might be less than 10%. Or maybe he meant build up until you are broken? I guess the moral of the story is that you might get injured with a 10% build plan. It would be interesting to know if runners that were very aggressive in their training actually had better performances. I am not convinced by two short term studies.

 

[cewait]

Makes one wonder if the investors behind Competitor have brought a line of orthopedic clinics into the portfolio.

I have found through the years that I can push some runners harder and farther than the 10% rule. However, if I do not know the runner, I tend to limit weekly increases to 10%... Kind of. If the runner does not listen to body feedback, a zero increase can lead to injury.

I think most 'rules' based on someone's experience. Likewise, most marathon training plans are as well. There are a few plans based on hard metabolic testing, but most come from a runner who figured out a little different twist on a plan. None of these rules will predict performance or guarantee no injury. It's ironic as every year I coached in a galloway program (runinjuryfree.com) I was injured.

One size does not fit all or we are all an experiment of one... In general if one follows these experience based guidelines one usually comes through the program will little issue.