What Does The 10% Rule Mean For Running?

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What Does The 10% Rule Mean For Running? | GTN Coach's Corner

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Global Triathlon Network

Күн бұрын

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@pauroldan3127 3 жыл бұрын

You guys deserve millions of subscribers. I am learning a lot from you plus the edit, the info, and all the efforts exerted in EVERY video is amazing. Thank you, GTN! Much love from the Philippines x

@jennifermcnuttmusic6353 3 жыл бұрын

Yes love this channel and Mark and Heather

@ecc5378 3 жыл бұрын

This is a great new platform for sharing performance specific tips. Thank you!

@wilfdarr 3 жыл бұрын

I didn't use the hash tag so I assumed someone else also had the same question. I was in the middle of thanking you and BAM, I hear my name. Just about choked on my dinner. Thanks for the response! Love you guys!

@scottlawson9899 3 жыл бұрын

Race the bike you own until you see if you like it. I raced my first year (4 sprints, 2 Du) on my 38lb mountain bike. Had a blast. Just go enjoy it.

@aroundandround 3 жыл бұрын

Two points: (1) The 10% rule is meaningless because it is not well defined (see explanation below); (2) There is no scientific research that has validated that the 10% number is some kind of a sweet spot to balance rate of improvement and injury. The 10% per week thumb rule is meaningless because it doesn’t specify the first week mileage. When beginning running, different people have wildly different impressions of the volume they think they can maintain week after week (even with 0% increase) relative to their actual capacity. The first week also often happens to be an outlier in that a novice runner might assume based on say running 2-3 days in the first week comfortably that they can sustain that or even more on a regular basis, but that is often not the case. A believable and useful thumb rule would start from 0 and would increase it additively at some weekly or monthly rate, but that would add more accountability to the thumb rule and people who will get injured anyway will soon figure out that there is no scientific basis for that rule or for that matter any one-size-fits-all rule for the population. The 10% rule is craftily phrased with a vagueness that is designed to escape any accountability.

@pal_lokomotivet2679 3 жыл бұрын

The 10% rule is insanity. If i run 10 km a week now i will have the same milage at the best runners in the world by christmas.

@jasonree 3 жыл бұрын

Great tips as always! Especially like the swim advice, my turns feel like controlled drowning, but good to have something to work on!

@today-nl 3 жыл бұрын

Great video as always!

@CyclingLifePT 3 жыл бұрын

About the commuter bike: I bought a Specialized Sport EQ a few years ago for 600eur. I did a 400eur upgrade on the wheels, now i'm capable of avg. speeds of 30km/h. Also, have a look at bikes like the Focus Planet 6.8 or Atlas 6.7 EQP

@scottporter6634 3 жыл бұрын

#GTNcoachescorner: I’m training for my first sprint triathlon. I’m training in a pool with lane dividers and lines on the bottom of the pool. How do I swim / navigate while swimming in open water?

@dbzamora 3 жыл бұрын

Thank you for all the helpful advise and tips! I have an additional question on mindset during runs. How do I set my mental game during races? Stay safe and all the best to the GTN team!

@jamiefuhrman403 3 жыл бұрын

Great video. Would love these to be longer since I think they are biweekly and I'm sure you receive lots of questions! Also can we expect to see Fraser more frequently? Whatever happened to Sam Pictor?

@markthrelfall3577 3 жыл бұрын

Thanks, we're really pleased you're enjoying these. Hoping you'll see Fraser more in the future, as he builds back up. Sam will still drop in from time to time, but more as a guest :)

@matthewhunter2865 3 жыл бұрын

The guy who is diving on the turn is probably not keeping his chin tucked in for long enough. Lots of people lift their head to try and spot the way they need to go out. It's easy to say and hard to do. Especially if you don't breathe out through your nose on the turn.

@winston1daniel 3 жыл бұрын

I try to use running zones in training, but whan is it best to use various methods of calculating the zones? Percent of max heart rate, LTHR, pace, perceived effort, others? #gtncoachescorner

@denisecherdak6562 3 жыл бұрын

Im going to be doing my first tri sprint. Im lost on what i should get as clothing. Wetsuit? Nike sorts? Any advice would be great

@paraglide01 3 жыл бұрын

I use the Rob's 1 minute rule. Everybody can do 1 minute of training. So what I do is compound 1 minute per training every workday. Going 1 minute longer is a much easier to take a hill then a big gain which might look like the mount Everest to conquer. I swim and row.

@mattchun1978 3 жыл бұрын

#GTNCOACHESCORNER I'm doing my first tri (Ironman 70.3), and was wondering: How should I setup my transition station for T1 and T2? Any tips for making things smooth? Keeping my shoes clipped into my bike? etc

@heatherfell_oly 3 жыл бұрын

I like the question but we actually have a stand alone video on that very topic coming shortly so keep an eye out.

@horsiesarepretty 3 жыл бұрын

#gtncoachescorner I have been training for an ironman distance race for the past few months. I am not signed up for an ironman, I was just planning on doing the ironman distances in one day on my own. However, now I am signed up for an olympic distance triathlon in August. How far ahead of my race should I switch my training focus to the shorter distance to maximise my performance and decrease my risk of injury?

@slaapjynog2630 3 жыл бұрын

Awww... I miss Devon

@vrajbhingradiya8361 3 жыл бұрын

I'M RUNNING ALMOST 18K IN ONE GO. IS ADDING 2 KM PER WEEK TOO MUCH ?? MY GOAL IS TO REACH FOR 42K. IS IT GOOD TO INCREASE 2K PER WEEK ?

@annaseyfert4541 3 жыл бұрын

10% rule... If you're starting... 10%of 0 is still 0 :(( how do you know that the first week isn't already too much ? Cause it always feels hard lol

@fuzzykeuh 3 жыл бұрын

I also think this is not the best rule for absolute beginners, simply because of how slow you progress then. If you start at 2km/week and only add 10% each week, i mean.... I think the most important thing for absolute beginners is to NOT run too fast, you should be able to have a somewhat conversation while you run. If you're heavy breathing you're definitly running too fast as a beginner. Most 'start-to-run' programs take a lot of walking breaks between the running. And also to listen to your body. If your muscles are allready sensitive or stiff before you start, it's probably best stick to walking that day, or take an extra rest day. And most importantly, don't look at other people's speed or times, you'd be surprised by how many marathon runners live in your neighbourhood.

@annaseyfert4541 3 жыл бұрын

@@fuzzykeuh yes you are so right, it is IMO the hardest part of starting to run (again) telling yourself it's not a failure to walk it's part of the training and just keeping your head down and not comparing yourself to mates who post sub 6:00 paces on Strava. Just tell yourself to keep showing up and chipping away at it... Rough, rough, rough

@emmamemma4162 3 жыл бұрын

The first week you do the easiest workout you can convince yourself is still worth doing ;) The percentage of increase for the first weeks could be something like this: Week 1: +100% Week 2: +50% Week 3: +40% Week 4: +30% Week 5: +20% Week 6: +15% Week 7: +10% Week 8: +10% Week 9: +10% If you ran 1k in week one, 1.5k in week two, and so on, you would run 5k by week 9. Usually you would have more walking breaks in the beginning and slowly leave those out while also increasing the total amount of kilometers you run.

@diegolange6500 3 жыл бұрын

@@emmamemma4162 nice rule. 1+100% is 2 ;-)

@emmamemma4162 3 жыл бұрын

@@diegolange6500 It's meant to be +100% from week zero, where you didn't run at all ;)

@kbaigio 3 жыл бұрын

#gtncoachescorner Hi GTN. You are amazing team! thank you for your help. My question is a bit strange. Am Ι the only one person who, when swimming is over (about 2k) and after spending some time (1 or 2 hours), feels bloated as if he has eaten 2 plates of food?

@allisonscanlan4144 3 жыл бұрын

Maybe you're drinking too much water all at once

@kbaigio 3 жыл бұрын

@@allisonscanlan4144 i do...that's true. Is any connection?

@deans6571 3 жыл бұрын

What's a good running cadence ? I've only been running once a week for the past year and have been doing 6K runs. My average pace is 6'00" with a running time of around 35 mins and with a cadence of around 157. Not sure if that's good or bad!!!! I do find that the first 1K is ALWAYS the hardest, where breathing is most difficult but after getting through this initial period, the rest of the run is a lot easier and breathing actually normalizes...!!

@9blowtorch 3 жыл бұрын

You want to keep a high cadence in general. I try to keep a cadence close to 180 (in reality it usually ends up being somewhere in the 170s)

@fuzzykeuh 3 жыл бұрын

I think cadence is something overrated, most humans will automaticly run at their natural cadance imho, meaning if you run faster, it will go up. That's why those marathon runners are at 180 but they run at much higher speeds then we normal humans do. So i wouldn't worry about it too much. But going by what you're saying it does sound like your 1st km might start at a faster pace, then you probably end up running the rest of your run.

@dri1811ya 3 жыл бұрын

From what I read, the magic number 180 is for easy runs. For speedwork/races im guessing it could go higher.

@ocoffeebean 3 жыл бұрын

If the first k feels the toughest. Usually it means you're not doing your warm up properly or it's not enough to slowly bring your heart rate up. I'd suggest spending a good 5 min with dynamic warm ups before your run. Just my thoughts. Not a pro here. Hahaha.

@janknoblich4129 3 жыл бұрын

@@ocoffeebean I tend to agree on this one. Really raising the heart rate with some jumping jacks and loosening the muscles with dynamic stretches makes it so much easier

@andyhaochizhang 3 жыл бұрын

It’s easy. I ran 0 minute this week, so next week I’ll run 0*110% = 0 minute next week, and 0*110%*110% minute next next week!

@Schoonai 3 жыл бұрын

The 10% rules is a bit more complicated to me. If you do +10% every week it’s not sustainable. It’s not more than 10% from one week to the next and not more than 10% over 3 weeks.

@gtn 3 жыл бұрын

Do you have any questions or topics you'd like to know more about? Leave us a comment with the #gtncoachescorner and we'll try and get back to you!