28/09/2025
Heard of the 10% rule to prevent running related injuries?
Great study published- The main advice is to avoid running a distance in a single session that is more than 10% longer than the longest run completed in the prior 30 days.
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Link to Article 👇
🔗📃How much running is too much? ✨
■ 🏃♂️ Study Objective
An 18-month study of 5205 adult runners explored whether a "spike" in running distance, either in a single session or over a week, was associated with an increased risk of overuse running-related injury. The study aimed to better define what "too much, too soon" means for runners.
■ 📈 Key Finding on Single-Session Spikes
The study found a significant dose-response relationship between an increase in the distance of a single running session and the rate of running-related overuse injuries.
■ Running a single session that was more than 10% longer than the longest run in the previous 30 days significantly increased the injury rate.
■ A "small spike" (an increase of >10% to 30%) was associated with a 64% higher injury hazard rate.
■ A "moderate spike" (>30% to 100%) was associated with a 52% higher rate.
■ A "large spike" (>100%) was associated with a 128% higher rate.
■ 📊 Findings on Weekly Training Metrics
In contrast, commonly used weekly metrics for managing training load did not show an association with increased injury risk.
■ Acute:Chronic Workload Ratio (ACWR): Spikes in weekly running distance calculated with the ACWR were linked to a significantly decreased rate of injury.
■ Week-to-Week Ratio: This metric showed no significant relationship with injury risk.
■ 🔄 Proposed "Single-Session Paradigm"
The findings challenge the use of traditional weekly load monitoring approaches like the ACWR for running. The study suggests a paradigm shift towards a "single-session paradigm," indicating that overuse injuries are more likely triggered by an excessive training load in a single session rather than by gradual increases over several weeks.
■ ✅ Practical Recommendation for Runners
Based on the results, coaches, healthcare professionals, and runners are encouraged to adopt this new single-session approach to manage injury risk. The main advice is to avoid running a distance in a single session that is more than 10% longer than the longest run completed in the prior 30 days.
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⚠️Disclaimer: Sharing a study or a part of it is NOT an endorsement. Please read the original article and evaluate critically.⚠️
Link to Article 👇
