Last year, when I got up to around 8 miles, I suddenly developed knee problems (probably runner's knee - chondromalacia) that got so bad I stopped running for the season (even after a two-week break, the pain would come back within a mile).
I've looked into shoes, my form, pronation, knee exercises, stretching- but one frequent factor contributing to runner's knee is how fast one increases their mileage. However, I can't find any sort of remotely authoritative sounding recommendations on how quickly I should increase (preferably something backed by some research, but otherwise at least backed by a doctor or someone with sports-medicine credentials). I've heard stuff between adding several miles a week and "not more than a 10% increase per week," never with any references.
I'm not looking for "this worked OK for me," I'm looking for at least slightly authoritative recommendations, if available.
2006-06-12 11:21:25 · 3 answers · asked by Try Thinking For Yourselves 3 in Health ➔ Diet & Fitness
The 10% rule is a great rule to follow for avoiding injury. In the source is an article from Runner's World about the 10% rule. You hear the 10% guideline a lot because it works!
2006-06-16 09:45:30 · answer #1 · answered by Blue 7 · 3⤊ 0⤋
Your attitude is to be respected, but at the same time it is your down fall. There is no professional adviser that can tell you how much the increasing increments should be. You've got to wise up on your own and learn to judge this for yourself. If you're bent on pushing the envelop get ready for pain. If you just want to get a workout there is no dictate that says you should come anywhere close to injury or pain. If it's all about the race and victory then you better run smart now more than ever because you don't have a promise for tomorrow.
2006-06-12 11:33:05 · answer #2 · answered by Love is the principle thing 4 · 0⤊ 0⤋
everyday increase just that little bit more.
2006-06-12 11:28:13 · answer #3 · answered by honey 3 · 0⤊ 0⤋