Marathon Series with Tom Hamilton - the 10% Running Rule

"This week's tip is the 10% rule.

The 10% rule says that if I increase my weekly mileage by 10%, I have a decreased risk of injury.

So while I'm running 20 kilometres this week, next week, I can run 22 kilometres, without increasing my risk of injury.

Research has said that we can push that in intermediate to beginner runners to 25 to 30%. That would mean 25-26 Plumbers the next week for advanced athletes running over 100 kilometres a week. 10% and rule might be too much.

Today's run for me is 25k long."

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Видео Marathon Series with Tom Hamilton - the 10% Running Rule канала The Healthy Body Company