Follow the Ten Percent Rule and Run Without Injuries?

Healthcare providers and other public health experts routinely recommend that almost everyone regularly engages in some form of exercise to reduce the risk of developing chronic diseases associated with a sedentary lifestyle and to improve overall well-being. Working out can also, however, pose a risk to your health all on its own, unless you take steps to ensure good form.
 

The risk of injuries related to running — one of the most popular forms of exercise — is high, with research showing a variable rate of 30 to 79 percent. This wide range in the injury rates associated with running is said to be related to differences in injury definition, time of follow up, differences in populations at risk, and differences in methods used to assess the number of running-related injuries. In addition, not everyone who is injured while running seeks medical attention, so not all injuries will be included.

Few studies exist related to the prevention of injuries, however. Reasons for the occurrence of sports injuries are related to an increase of the intensity of activity, the type of activity, or the timing of the activity.

The Ten Percent Rule is an easy method of gauging your training increase so that you get the most out of your workouts while avoiding injury. This rule is used by fitness experts and beginners alike to avoid injury and enhance performance. This guideline specifies that you should not increase your activity more than ten percent per week.

For runners, this is measured in mileage. Many experts believe that a ten percent in the distance you run is too much for beginners. No scientific evidence exists proving this guideline to be accurate. Therefore, many doctors and running experts recommend a five percent increase when someone is new to exercise. The origin of the Ten Percent Rule is unknown. The director of the Human Performance Laboratory at the University of Wisconsin, Carl Foster, says it “is lost in history” and “is undocumented.”
 

No standard is without criticism and controversy and the Ten Percent Rule is no exception. A group of researchers, headed by Dr. Buist in the Netherlands, found that this guideline did not reduce the number of running-related injuries in beginners. Furthermore, this study showed that around 20% of runners following the Ten Percent Rule sustained injuries, as did 20% of those who did more intense training. Dr. Buist stated, “…it does not matter how you get there, the risk of sustaining a running-related injury is the same.” Fitness experts argue that this standard is too general and unscientific to be used dependably. The person’s current state of health, weight, exercise background, and genetics should all be taken into account and the rate at which a runner can increase his or her level of training should be individualized.

So, what should we do? Follow the rule or not? First of all, no advice is more valuable than that of a qualified healthcare professional who is familiar with your health status and medical history. Always clear your activity plan with your doctor. Next, keep your focus and motivation to run in sight. Dwelling on the risk of injury could get in your way of exercising. Start low and go slow. Don’t overdo it, and slow down or take a break whenever you feel you are doing too much. Have fun. And just run.