The 10-Percent Rule in Running

          Nothing much to write today as I’m busy doing beta tests of products and organizing some things this coming All-Saints day and keeping in touch with Facebook friends however a friend send me an email about 10-percent rule (10PR) and he keeps on telling me that he’s excited for his first run and I thought of sharing this information  to you too. Hope to read this even if you’re not into running but at least this will give you an idea.

I started 4Mile run, then  added up mileage so I did 10K then after that made it through at 16K then on my last run I conquered 21K. That’s how I define 10% rule in my opinion and determination. We had 19 days left before the race day so I need to keep on running everyday so as much as possible I want to keep up my pace faster and high stamina in long running because I am going to finish my 2nd 21k run this year (2011).

10-Percent Rule

by Amby Burfoot

This safe, easy-to-follow method will help you increase your mileage in a sound way.

The 10-percent rule (10PR) is one of the most important and time-proven principles in running. It states that you should never increase your weekly mileage by more than 10 percent over the previous week.

The 10PR gains its importance from the majority of running injuries are overuse injuries. They occur when you run too much or increase your weekly training program too quickly. Say you’ve run 15 miles a week. For some reason–perhaps you want to prepare for an upcoming race or you just feel that you’re ready–you decide to pick up your training. Instead of running 5 miles three times a week, you manage to fit in five 5-milers. Your training increases from 15 miles a week to 25 miles a week–a 67 percent increase.

The week of the race, your knee starts throbbing. By Saturday, you’re hobbling. You can’t ignore the handwriting on the wall. You’re not going to run the Sunday morning race. You have a knee injury.

For runners, the biggest enemy is often their own energy and enthusiasm. You’re feeling great, so you figure that you can handle more training. A friend has challenged you to enter a race. Everyone in your department at work has decided to get in shape for an upcoming charity run. Or maybe you’ve been bitten by the marathon bug.

Events like these are big motivators, so you plunge excitedly into the training. Great–except for one thing. Your body doesn’t share in your enthusiasm. It follows one simple, unchanging principle: gradual adaptation to stress.

The gradual adaptation principle is one of the many examples of the body’s genius. Without it, no one could ever climb Mount Everest, swim the English Channel, or run a marathon. With it there are almost no limits to what you can make. But you can’t bend the rules, or the system breaks, and you get an injury or pick up a cold or suddenly become fatigued.

Follow the 10PR, however, and your body gets stronger and fitter. If you’re running 10 miles a week now, and you want to increase your training, run 11 miles next week. And 12 the week after that. And 13 the week after that. This may look like agonizingly slow progress, but in just 8 to 10 weeks, you could be running 20 miles a week.

Continue on the same path, and you’ll be running 40 miles a week just four months after you started building up from 10. And 40 miles a week, believe me, is a lot of running. It can take you anywhere you want to go.

Once again, the race goes to the tortoise. In running, you will almost always win if you follow the path of slow-but-sure.


It’s easy to overdo it on the days you feel good, or when you’re running with a faster friend. But doing too much too soon is a classic rookie mistake that can lead to injury and burnout. “When you’re first starting out, your goal should just be to have fun and run every other day,” says Glover. Once you’re running consistently, you can add days until you’re running five days a week or more. Increase your time/distance by no more than 10 percent from week to week.

The 10% Rule
Add just enough time (or distance) to improve your fitness, and stay injury-free

THIS WEEK if you ran: 90 minutes
NEXT WEEK run: 99 minutes

THIS WEEK if you ran: 120 minutes
NEXT WEEK run: 132 minutes

THIS WEEK if you ran: 150 minutes
NEXT WEEK run: 165 minutes

After reading this information I found this article at I recommend that you visit it too including the best race organizer in the Philippines that meets my race experience and expectations. Thanks Coach Rio!

About Kalongkong Hiker

I am Paolo Mercado for 20 years I've been riding a bike, walking a lot and running a lot. I am Kalongkong Hiker, a trail runner, mountaineer and a biker that can also write a blog of my travels, adventures and places that I visited through walking, running and biking. I write to encourage others to stay healthy and fit. #KeepOnRunning #ShareTheRoad #KalongkongHiker
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