this helped me a lot
i think when you first start to run only increase weekly mileage by 10%
Hi Luke - the 10% rule is a good one but it is written as a general guideline to cover the entire spectrum of running abilities. The key to getting the right balance between training intensity and likelihood of getting a training stress injury.... is speed of recovery.
This is a variable factor - depends on age, general health, quality of sleep/ diet/ life stress, genetics. So ultimately, 10% is a guide. Only you can really judge what is the right balance for you. Most people learn this by training too much and getting injured. But if you are careful to listen to aches and pains in your bodies and be flexible with training, you can avoid injury.
If you are younger than 28 years or so, you can probably take more risks (i.e. steeper training ramp up) than older runners.
Also, around 80% of your running training should be done at a pace where you can just about sustain a conversation, speaking in almost complete sentences. 20% of your running should be harder than that. If you intersperse easier sessions with harder ('quality') sessions, you should also recover better, so your body is able to accept a new training stress.
One other bit of sound advice, is not to steadily increase training stress (either faster speed or longer distances). Your training should ideally be in steps. So you introduce a new stress, take a few weeks for it to become easy (your body completes an adaptation to the stress), then you increase again.
HTH and good luck, TD.
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