Owner of Train Hunt Eat
10% Rule to Building Endurance
When New Year’s approaches or that first warm day, you will typically see droves of people hitting the trails and gym “trying” to get back in shape for their new year, new me resolution, or getting ready for the beach. The next day you see droves of people limping their way around the gym or park, followed by three weeks later, people are injured, tired, overworked, no longer putting in the effort. According to Burfoot (2021), “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” (n.p.).
Injury prevention is the main objective of the 10% rule and should be the main objective in any fitness program. Injuries will create setbacks, and setbacks will break the fitness cycle and get you back to zero. No one want to start over, again and again.
Simply stated, the 10% rule for building endurance which will also aid in weight loss is a smart and balanced approach that allows the person to increase their level of fitness in a way that will minimize overuse injuries.
How do you Implement the 10% Rule?
Implementing the 10% rule to building endurance is no difficult as long as you track your mileage or training time on a daily and weekly basis. For example, if you run 10 miles this week, using the 10% rule, the following day, you should run approximately 11 miles. 10 miles X 10% = 1 additional mile increase. If you track your workouts via time, the 10% rule is the same. 100 minutes x 10% = 10 minutes increase in time. It really is that simple.
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If the 10% Rule the Golden Rule?
Implementing the 10% rule to building endurance is no difficult as long as you track your mileage or training time on a daily and weekly basis. For example, if you run 10 miles this week, using the 10% rule, the following day, you should run approximately 11 miles. 10 miles X 10% = 1 additional mile increase. If you track your workouts via time, the 10% rule is the same. 100 minutes x 10% = 10 minutes increase in time. It really is that simple.
Is the 10% rule gold?
No, the 10% rule is not gold but it will decrease your chances of being on the injury list, being burnt out, and wanting to quit. That is not to say that there are exceptions to the rule. There are sometimes when you just need to run, bike, row, etc. further as a rite of passage or to just prove that you are capable to build lacking motivation. In those situations, I say GO FOR IT with the caveat of not having these breakout session more than once a month to prevent injury.
Get at it and let’s get moving.
Small Changes = Big Results!
Reference:
Burfoot, A. (2019, June 14). The 10-percent rule. Runner’s World. Retrieved January 12, 2022, from https://www.runnersworld.com/training/a20781512/the-10-percent-rule/
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