Increase by 10 %

Discussion in 'Barefoot & Minimalist Running' started by ashley, Jan 26, 2012.

  1. ashley

    ashley Barefooters
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    It was suggested to me that I increase my mileage by only 10% a week as I come back from a stress fracture and re-acustom my body to barefoot running. This might seem like a silly question but I'm not sure if it is supposed to be 10% of my mileage or 10% of my time. I really want to make sure and do this right as another injury would not only irritate the hell out of me, it would make it more difficult to convince the non-belivers that this is a valid choice. Now we all know that all runners have these types of injuries but I'm sure we all also know that people forget this when they see you running sans shoes.





    www.myfeetmademedoit.com
     
  2. bubba hotep

    bubba hotep Barefooters

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    I have always assumed that it

    I have always assumed that it was 10% of your mileage. It is just a rule of thumb and you can increase by more or less, just listen to your feet.
     
  3. JosephTree

    JosephTree Barefooters
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    The two terms are going to be

    The two terms are going to be really quite close early on, I think. It's just a rough guide, which means that I usually ignored it in my training. You are free to stick closer, being somewhat gun shy.
     
  4. Barefoot TJ

    Barefoot TJ Administrator
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    I've always understood the

    I've always understood the 10% rule to apply to the mileage you cover.
     
  5. ashley

    ashley Barefooters
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  6. bubba hotep

    bubba hotep Barefooters

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    ashley wrote:Ok thanks

    I think your only the 2nd person across numerous forums to catch where the name is from. That movie never got the recognition it deserved.
     
  7. ashley

    ashley Barefooters
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    on occasion I post as " I'm

    on occasion I post as " I'm bad Ash" no one gets that either.
     
  8. Barefoot TJ

    Barefoot TJ Administrator
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    Some of us are old.

    Some of us are old.
     
  9. migangelo

    migangelo Chapter Presidents
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    bruce campbell. i've not seen

    bruce campbell. i've not seen the movie but i got it.

    don't forget when you get back to running only do one thing at a time. either increase the mileage or the intensity, never both at the same time or you'll be back to where you are, broken.
     

  10. Phil Hart

    Phil Hart Barefooters
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    You might want to tweak your

    You might want to tweak your form a bit if your profile picture is a true indicator of how you normally run...
     
  11. Barefoot TJ

    Barefoot TJ Administrator
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    Silly Phil.

    Silly Phil.
     
  12. ashley

    ashley Barefooters
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    Lol you may have a point.

    Lol you may have a point.
     
  13. ajb422

    ajb422 Barefooters
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    migangelo wrote:don't forget

    Yes this, which would sort of imply that the 10% rule is mileage based, but if you want to increase speed you should stay at the same mileage level or cut back that week while you try and increase some speed. Also don't forget cutback weeks. Seems like most training programs have two weeks of the 10% growth and then they cut back a pretty significant amount for a week to let your body heal.
     
  14. Paleo

    Paleo Barefooters
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    I do not agree with the 10%

    I do not agree with the 10% rule; and I have 2 stress fractures to prove it.

    Generally, people mean 10% increase in mileage per week. The time period is important because you get very different results if you say 10% per month, 10% per week or 10% per run. 10% per week. If you increase, 10% per week, you end up increasing almost 50% per month. So, if you are running 15 miles a week, you'll be running 32 miles a week after just two months. That is definitely too much too soon.

    In 2007 I was increasing less than 10% per week and I still cracked my fibual (I was running about 50 miles a week). In November I was increasing by about 10% per week, and I got a stress fracture in a metatarsal (this was caused, however, in part by some crazy downhill speed running on one evening).

    If you are recovering from a stress fracture, I would increase by max 5% per week. I would actually recommend keep the mileage low and constant, and increase first the number of times per week you run. You need to test first whether the stress fracture has really healed.

    I am just getting back to running myself after the above-mentioned injury. My plan is to run 3 mi. 2 times per week. If that works out, I will add in week 4 a 3rd run of 2 miles. If that works out, I will then increase that distance in week 6 to 3 miles. After that I will go to 4 times a week, but keep the mileage low. If you calculate it out, each of these increases is more than 10% individually, but they are much less per week, since I only increase every 2nd or 3rd week.

    Cheers

    Paleo
     
  15. ashley

    ashley Barefooters
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    Good advice from everyone.

    Good advice from everyone. That's why I love this site
     
  16. JosephTree

    JosephTree Barefooters
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    Paleo, I had thought to write

    Paleo, I had thought to write something wise-ass and backward complimentary and erased it. You are just so righteously correct and justified that I can only say "Yes! That's true! Listen! Learn! Believe!"

    ...oh, yes, and "THANKS!"
     
  17. Joe Z

    Joe Z Barefooters

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    I totally agree with what

    I totally agree with what Paleo wrote. I also got a stress fracture while increasing mileage 10% per week, each week, for about a month. Now, I take a much more gradual, careful approach to increasing mileage (more like 10% per month, rather than 10% per week).
     
  18. Paleo

    Paleo Barefooters
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    Thanks, JosephTree, for the

    Thanks, JosephTree, for the kudos.

    This issue has been bothering me for a while now, especially since it is so commonly repeated (always with the most innocent of intentions, of course). And mostly because I tried to use it as a way to put a brake on my own ambitions, and I still got hurt.

    I have been thinking about writing a blog article about it. So, maybe I'll just go an do that.

    Cheers

    Paleo
     
  19. Barefoot TJ

    Barefoot TJ Administrator
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    Please do that, and I will

    Please do that, and I will place it on the home page, Paleo. So maybe it should be a 1% rule. ;-)
     
  20. JosephTree

    JosephTree Barefooters
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    Ja! Was nicht mich umbrich

    Ja! Was nicht mich umbrich ...just leaves me limping for a few months.

    (Yes! What doesn't kill me...)
     

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