Running: the 10% progress rule questioned

(© Image: Dreamstime) - The belief that this rule will prevent injury is scientifically unfounded. This time, it's true, you're going to get in shape. If your plan is to do this by running, chances are that the program you find on the Internet or that is suggested to you by a trainer or friend will tell you that, to avoid injury, you should not increase your training volume by more than 10% each week. Is there any scientific basis for this rule, which is widely used in the running community? No, researchers at Laval University and their partners found after reviewing studies on running injuries. The researchers analyzed 36 scientific articles on a total of 23,047 runners, 26% of whom had reported a training-related injury. The incidence of these injuries was 15% in beginners, 26% in recreational runners, and 63% in runners who competed. These injuries were most common in the knee (26%), foot or ankle (24%), or leg (24%).