Whether you are a competitive, recreational runner or a runner preparing for the Corporate Challenge, injury prevention is always a priority. Indeed, nobody likes to be forced to take a break in order to cure a sore caused by running or another sporting activity.
The 10% rule to avoid injury
The 10% progression rule is a widely proposed method in the field of running training. This rule proposes to increase your running volume by 10% per week in order to avoid injuries. However, recent studies have demonstrated that this rule would be a belief without scientific foundation!
Indeed, this would be the conclusion reached by researchers at Laval University and their partners after reviewing multiple studies on injuries caused by running. In total, 36 articles were reviewed and more than 23 runners were involved to varying degrees!
Besides the surprise of the non-foundation of the 10% progression rule, the researchers' in-depth analysis of the studies made it possible to realize the absence of a clear link between the onset of injuries and variables often associated with injuries such as the weekly distance covered, the drastic change in training habits, the duration, frequency or intensity of training.
Which means that no rule tailored does not exist in relation to the prevention of running-related injuries.
Disappointing isn't it?
But come to think of it, it all makes sense; indeed, that would explain why Nadine, who is following exactly the same training plan as Josée, developed Achilles tendonitis…but not Josée!
Besides, if you are looking for a simple training plan, here's one to start with. Several progressive training programs are also available for participants in the Business Challenge.
It must therefore be understood that a host of elements come into consideration when we talk about the risk of injury: diet, stress, the body's ability to adapt, running biomechanics and lack of sleep are examples. .
What about the 10% progression rule? As it is not supported by solid data, it would seem that it has little impact on the reduction of injuries related to running.
On the other hand, nothing prevents you from applying it in your weekly training plan… it simply won't protect you from injuries.
What do we prefer?
You are probably wondering what to do now in order to avoid injuries? Good question and the answer is not necessarily easy for most of us.
Jean-Sébastien Roy, professor in the Department of Rehabilitation at Université Laval and the Center for Interdisciplinary Research in Rehabilitation and Social Integration, suggests the following:
You have to listen to your body and adapt the progression of your training according to the signals it sends us. If you feel fatigue or musculoskeletal tension, you must reduce the intensity, duration or distance of the sessions that are on the program for the week, or even cancel certain training sessions. Thereafter, you must resist the temptation to resume lost sessions by increasing the volume of training. We must also learn to know our limits and not go beyond them by trying to adjust to the pace of training partners who are stronger than us.
Running: the 10% progression rule questioned
If you decide to try this avenue (and we strongly recommend it), it is very likely that you will be a little lost for the first few weeks. That being said, it is without a doubt the best way to get to know your body, which will allow you to make more informed decisions later on.
If it helps you, we have some science regarding beginners. Go take a look!
