The 10% rule of running!
Are you worried about losing fitness by following the 10% rule in running? You're not alone. Many runners fear that gradual increases might slow their progress. However, balancing the 10% rule with other key considerations like nutrition, sleep, and strength training can help you maintain and even improve your fitness while reducing the risk of injury.
Understanding the 10 percent rule of running
The 10% rule is a guideline that suggests you should not increase your weekly mileage or intensity by more than 10% from one week to the next. This gradual approach helps your body adapt to the increased workload, minimizing the risk of overuse injuries such as stress fractures and tendonitis. This is a general rule of thumb and not an absolute line in the sand.
Key Considerations to Balance the 10% Rule
Nutrition
Fuel Your Runs: Proper nutrition is crucial for maintaining energy levels and aiding recovery. Ensure you're eating a balanced diet rich in carbohydrates, proteins, and healthy fats.
Pre- and Post-Run Nutrition: Consume carbohydrates and a moderate amount of protein before your runs to fuel your muscles, and replenish with a combination of protein and carbs post-run to aid recovery.
Sleep
Prioritize Rest: Adequate sleep is essential for recovery and overall performance. Aim for 8 hours of quality sleep each night. If you ask any professional athlete, they prioritize sleep more than anyone I know!
Consistent Schedule: Establish a regular sleep routine to help your body recover and adapt to your training regimen. I find workouts in the morning wake me up for the day and workouts at night generally keep me up. That is me, and can be very different for you!
Strength Training
Complement Your Running: Incorporate strength training exercises with the big compound movements like squats, lunges, deadlifts, pull ups and pushups along with core workouts to improve overall fitness and reduce injury risk.
Balanced Routine: Aim for strength training sessions 2-3 times per week, focusing on both upper and lower body strength. Each workout I do incorporates a combination of upper and lower body exercises. Here are specific exercises for you!
Cross Training
Diverse Workouts: Engage in other forms of cardio such as cycling, swimming, or rowing. This helps maintain cardiovascular fitness while giving your running muscles a break. I love triathlon as a sport and this keeps my body healthy and gives me a good workout variety!
Recovery: Take a day or two off to allow your body to absorb the good training you are doing. Make sure there are recovery weeks every 3-4 weeks so that you gradually build up you strength and endurance with minimizing the risk of injury!
Listen to Your Body
Self-Monitoring: Pay attention to how your body feels. If you experience unusual pain or fatigue, it may be necessary to scale back or take additional rest days. Getting assessed by a physio can be the difference you need to continue training safely and hanging up the shoes for the season.
Adjustments: Be flexible with your training plan. It’s okay to modify the intensity or volume based on how your body responds. Life happens, adjusting to it and not forcing yourself to complete all your workouts will be more enjoyable and allow you to train safely.
Gradual Increase
Patience is Key: Stick to the 10 percent rule of running, understanding that progress takes time. This steady approach helps build a sustainable running routine.
Track Progress: Keep a training log to monitor your weekly increases and overall progress, ensuring you're not making sudden jumps. I love to use Training peaks as a way to track my workouts! This is also a great tool to use when working with a coach!
Get a Coach
Ready to take your running to the next level while minimizing injury risk? Balancing all these aspects can be challenging, especially if you're unsure about the right approach. Working with a coach can provide personalized guidance and ensure you progress safely and effectively. A coach can help create a tailored training plan that balances the 10% rule with proper nutrition, sleep, and strength training. Contact us today to learn more about how you can benefit from professional coaching.
By integrating these practices, you can maintain and even enhance your fitness levels while following the 10% rule. Remember, running is a journey, and with the right approach, you can achieve your goals without sacrificing your health.
Dr. John Mendenhall II PT, DPT
@Triathlo101 on YouTube
Commentaires