Does the "10 Percent Rule" Really Prevent Injuries in Novice Exercisers?
One study questions that theory for those just starting a running routine.
In a study of novice runners training for a 4-mile run, Dr. Ida Buist from University Medical Center Groningen, the Netherlands, reported that a graded 13-week training program that adhered to the 10 Percent Rule did not reduce the number of running-related injuries compared with a standard 8-week training program that increased training volume by 50 percent.
Study Results
Injuries occurred in 20.8 percent of runners in the graded (10 Percent Rule) training group and 20.3 percent of those in the standard training group.
The study hypothesized that if the human body has more time to adapt gradually to the external impact forces of running, the incidence of running-related injuries will decrease. This hypothesis was not supported by the study findings and the authors stated that it "should be rejected."
According to Dr. Buist, when preparing for a 4-mile run, it does not matter how you get there (either fast or slow) -- the risk of sustaining a running-related injury is the same.
Study Details
The study included 486 runners. They were all instructed to walk for 5 minutes to warm-up and cool-down, and to run three times a week on a course of their choice at a comfortable pace at which they could talk without losing breath.
The 250 runners in the graded (10 Percent Rule) training group started training 13 weeks before the 4-mile run. The 236 runners in the comparison group started their training 8 weeks before the run.
Following the 10 Percent Rule, in week 1, runners in the graded training group ran 30 minutes and walked for 30 minutes per week. In week two, they ran 34 minutes and walked 26 minutes. In week 3, they ran 36 minutes and walked 24 minutes. By week 12 they ran for 90 minutes.
The standard 8-week training group also ran for 30 minutes and walked for 30 minutes in week one. In week two, they increase their running time to 46 minutes and decreased their walking time to 22 minutes. In week 7, they ran for 95 minutes.
Also See
- 10 Tips for Completing a 5K Run or Walk - 5K Run Training Program
- Common Injuries in Runners
- Sports Injury Warning Signs
- Injury Prevention Tips
- 10 Tips for Safer Workouts
Source
No Effect of a Graded Training Program on the Number of Running-Related Injuries in Novice Runners, American Journal of Sports Medicine, January 2008.
I still think it’s smart to stick with the 10 percent guideline. Unless you are in great shape, if you are doing a new sport or routine, you will probably get sore (or injured) if you do too much too soon. I don’t care what the study showed — from my own experience I’d rather be cautious and pain-free.
Age a Factor?
The experiment does not mention the ages of the runners nor does it offer any guidance for strength training. Further experiments should address the following issues:
1) Age differences in the rate of sports injury.
2) Differences in the rate of injury based on volume compared with intensity for running (Mile run versus 100 yard dash.)
2) Differences in the rate of injury based on volume compared with intensity for strength traning (variable sets of 15 repetitions at 60% of the one repetition maximum load compared with 5 repetitions at 85%).
In designing an athletic program for novices, the risk of DOMS (delayed onset muscle soreness) should not be underrated. Gradual adaptation to increased volume and intensity, by avoiding muscle soreness, may assist beginners to form the habit of exercising.
I watch the trainers in my fitness club introducing new members to the equipment. Most trainers seem to adhere to the “no pain, no gain” school. So it’s not hard to see why beginners don’t come back after the first week.
For beginners over 50 years of age, the 10% rule seems too ambitious to apply to intensity, though perhaps OK for volume. Ten per cent would represent a doubling of intensity in 7 increments, say 7 weeks.
Five per cent would represent a doubling in 14 weeks, a significant difference in intensity. Beginners starting with 2 kilogram dumbbells at low volume would advance to 4 kg dumbbells in 14 weeks and 8 kg in 28 weeks. (If small plates are not available, short lengths of chain or extra EZ spin collars can be added to get small increments.)
I know the 5% rule works, because after age 65, I started strength training at home using this approach. After 6 months, my wife insisted I join a club because the weights, if dropped, became great enough to damage the floor. I don’t recall having suffered either injury or DOMS.
I totally agree with the 10% rule, I have suffered overuse issues in the past and this time I have stuck to the 10% rule, zero problems. I do change what types of things I do, e.g. upper body, lower body, swimming. The most important thing is to listen to your body, it will tell you if there is a problem, only issue with that is it can take a couple of days for issues to appear. Warm-ups, cool-downs and stretching is critical.