When runners begin increasing their mileage, it is important to do so in a calculated manner to avoid overuse injuries. A good rule of thumb to follow is the “10 percent rule.” The 10 percent rule states that you should never increase your weekly running mileage by more than 10 percent. So, if you’ve been running a consistent 20 miles per week, you should not jump up to 30 miles per week, as that would represent 50% increase. If your goal is to increase from 20 miles per week to 30 miles per week, you should start the increase to 22 miles, and so on. Within a short four weeks, you can safely increase to 30 miles per week. By increasing your mileage in a slow and gradual manner, you’ll have a better chance at escaping all the pesky overuse injuries that many runners end up battling.
Katie White, PT, DPT, OCS,CSCS
OrthoCarolina Eastover Physical Therapy
Katie White works as a Physical Therapist and Clinical Manager at OrthoCarolina’s Eastover location. Katie holds a Doctorate degree in Physical Therapy from Northeastern University in Boston, MA, and is a Board Certified Clinical Specialist in Orthopedics. In her spare time she enjoys running, outdoor activities, and traveling and cooking with her husband.
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