With the weather starting to get nice we’ve noticed more and more people running and working outside. It’s great to see people being active. It’s our mission to see everyone being active, healthy, and doing what they love pain free, but we’ve noticed that with this great weather comes some injuries from over training. Some of these injuries include the dreaded words, “plantar fasciitis,” “shin splints,” and “runners knee. That’s where we come in. We wanted to let you know of a rule that you can use to help prevent these nagging injuries when you start running outside again or if you’re training for a race. You can also use them in any kind of training you’re doing at the moment. It’s called the 10% rule. Here’s the how it works:
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This guideline simply states that you should increase your activity no more than 10 percent per week.
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That includes distance, intensity, weight lifted and time of exercise.
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For example, if you are running 20 miles per week and want to increase, adding 2 miles the next week follows the 10 Percent Rule.
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If you are lifting 50 pounds and want to increase, add 5 pounds the next week to follow the 10 Percent Rule.
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If you are a beginning exerciser, 10 percent may be too much, and a 5 percent increase per week may be much more comfortable
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For others, 10 percent may be too little. If you aren’t sure of your ability or if you experience any aches or pains, simply modify your increases accordingly.
When all else fails listen to your body! Sore=Ok and Sharp=Bad. Sore muscles are normal after an intense workout, but if you feel sharp or stabbing pain, stop exercising immediately. If the pain doesn’t go away after a few days with use of ice, gentle stretching and pain free range of motion shoot us an email or give us a call and we’ll get you back out there doing what you love.
Strive to be better!
