About the 10 Percent Rule in Running

Sophia Eick is a waitress at Pats Select in Marlton, New Jersey, and an alumnus of the University Of Delaware. Away from work, Sophia Eick enjoys running.

Running is a sport or exercise that involves moving at a fast pace. In running, athletes employ the 10 percent rule, which is a way to ensure that mileage gains are rapid and lasting. The way it works is a system of gradual progression and an increase in distance and duration by about 10 percent per week.

If an athlete runs 10 miles a week, by applying the 10 percent rule, the following week they should up their mileage to 11. This continues in the same order (12, 13, 14) and although the progress might seem slow, in 8 to 10 weeks they may be running up to 20 kilometers.

This mileage and any subsequent increases must be completed while exerting an aerobic effort. In other words, runners using the 10 percent rule should go slow enough to have a friend over for a fairly typical conversation. It is important to note that the cornerstone of getting the best results is by doing some aerobic base training. Another important thing to note is that the best way to practice the 10 percent method is to prepare for an event like a half or full marathon and start training far in advance to get enough time to progressively increase their mileage.