Ask The Penguin: The 10% Rule

Dear Penguin I have been running for a few years now, but didn’t really get into it until I quit smoking on Jan. 15th! (I picked up your book because I found smoking in the index and I new I could trust you). Over the past 6 months I have run relatively injury free, although I do have to be careful with a heel spur.

My question relates to increase mile and minutes of running. I have read everywhere that you should increase your mileage by no more than 10% a week in order to avoid injury. I joined a running program this summer and the leader set out schedules that has us increasing 20-40% each week. For example he puts everything in minutes: Last week I ran 120 minutes (12miles at 10:00) and this week the increase is to 170 minutes.

I really want to improve and increase my mileage, but I don’t want to get injured. Do you have any suggestions? I feel uncomfortable approaching the organizer, I don’t want to insult him I guess.

Thanks so much. I keep No Need for Speed on my bed stand- whenever I need a reminder of why I run, and that I don’t have to be an Olympic star, I know I can find some wisdom inside.

Hi Mark,

It’s a great question. And a very serious one. Let me review a little bit and then get to the answer.

Many new runners and walkers – and even some experience ones if they change their training plan – let their enthusiasm get the best of them. They start off slowly, realize how much fun it is to be active, and add time and distance that their head wants even though their bodies are resisting. I know, I was one of those people.

It’s very difficult to be disciplined about NOT doing more than you should. We all seem to have the mindset that if a little is good, more is better. With a training program that’s just not the case. In fact, a little too little is ALWAYS better than a little too much.

The training program you’re describing sounds VERY aggressive. It’s not that SOME people might not be able to survive it, but I think the risks outweigh the benefits. YOU know your body. YOU know what it can – and CANNOT – handle safely.

A good coach will welcome your questions and adjust the program to suit your needs. If that isn’t the case; change programs.

Waddle on, John

John “the Penguin” Bingham, Competitor Magazine columnist Author, The Courage to Start, No Need for Speed, Marathoning for Mortals and Running for Mortals.

Have a question for John? E-mail it to thepenguin@johnbingham.com.