The 10% Rule for Runners Prevents Injury & Illness - Here's How

One of the best running tips is the 10% rule. It's a great way to enjoy injury free running and also to keep your immune system and hormones balanced as training increases. We'll explain it all in this video!
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The 10% rule states that when we're training, that we don't exceed our mileage each week by more than 10%.
So, as an example, if my first week back to running I run a total of 12 miles, then the next week I shouldn't increase my total weekly mileage by more than 1.2 miles or 10% of 12. And so on in the coming weeks.
The 10% rule can also work for time..
The 10% rule doesn't work well if you add in tempo runs or speed work, as those are additional stressors beyond basic running!
My advice is that you don't do speedwork while you're getting back into shape, for those first 12 weeks; after that you'll be fitter and better able to handle the stress of this training.
The 10% rule for runners is important for 2 main reasons:
1. We want you to stay un-injured
2. We want you to stay healthy internally as well; excess training that you're not yet adapted to can lead to immune system suppression and hormone imbalance, setting off numerous other issues!
If you get injure or sick, there go at least a week or two of your training - it can be difficult to get into great running shape/fitness if you're constantly battling injuries and illness.
One last thing to consider - pay attention to the type of surface you run on - concrete is harder than asphalt, which is harder than dirt. Running on harder surfaces extends a toll and additional stress on your body!
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Disclaimer:
Dr. Jason Barker received his Doctorate of Naturopathic Medicine from Southwest College of Naturopathic Medicine in 2001. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. He is registered in Colorado where he maintains an active clinical practice.
This content is strictly the opinion of Dr. Jason Barker and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from your personal physician. This video does not create a doctor-patient relationship between Dr. Barker and you. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Barker nor The Natural Athlete’s Clinic takes responsibility for possible health consequences of any person or persons reading, viewing or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians and obtain a medical exam, diagnosis, and recommendation before beginning any nutrition, supplement or lifestyle program.
Thank you for watching!

[@DevRunner]

Great video! As a road marathoner for the past 5 years, I'm always looking for new tips on motivation, getting stronger and preventing dreaded injuries. Your post is very inspirational. As a fellow RUclipsr, I love sharing my knowledge and experiences to help other runners. I know how much goes into these videos! Keep posting - I just subscribed!

[@naturalathleteclinic]

Thanks for the comments, appreciate it! You've got a great channel!

[@DevRunner]

@@naturalathleteclinic It’s my pleasure to support channels with quality content! I strive to provide the same! Keep posting - I'll be watching!