10% Rule

I'm amazed that the majority of runners answering our most recent poll on the 10% rule, are not aware of this rule. The 10% rule should be one of the most sacred rules for beginning runners. For more advanced runners, the rule should be followed but running experience comes in to play.

Beginning runners training for a marathon should not increase their mileage by more than 10% from the previous week. This golden rule is key to an injury free marathon training program.

Advanced runners are more attuned with their body and know their limitations. They can usually increase their mileage from one week to the next by more than 10% with caution and still remain injury free.