Check out my progress on The 10 Percent Myth
Ask any runner about the safest method for increasing mileage, and chances are most of them will quote some form of the “10 Percent Rule”—that is, the notion that the best way to increase mileage without injury is to add no more than 10 percent on a weekly basis.
This alleged “rule” is commonplace in circles of all sorts: among recreational runners, exercise experts, and even doctors—indeed, my orthopedist recommended the 10% increase after my stress fracture had healed.
As this article explains, this rule may actually be a myth. A recent study demonstrated that about 1 in 5 runners experiences injury, regardless of their adherence to the 10 percent increase in mileage.
I’ve disproved the 10 Percent Rule in my own personal experience on several occasions, following each of my injuries (plantar fasciitis, sacroiliac, and stress fractures). However, that being said, I was careful to increase my mileage gradually in each of these instances, although the increase was more than 10 percent per week. Translation: I do not recommend going from 0 to 60 miles per week in a single week! Let your body adjust!
What exercise myths have you encountered in your life? For any runners out there, what do you think of the 10 Percent Rule?
All that running around requires some fuel. Here’s what I munched on today…
A few days ago, the kind folks at Zico sent me a case of coconut water to experiment with and create some new recipes. It was a no-brainer when it came time to decide which flavor to try first—chocolate, of course. I sipped gulped a bit before I dumped it in with my smoothie ingredients, and let me just say, I think I’ve found a new obsession. It tastes just like chocolate milk, yet there’s no added sugar! Two thumbs way, way up!
I spent much of the day studying, but I was sure to take a lunch break and made a lazy girl version of a BBQ feast.
Tonight, I put my Boxed Soup Chef hat on and added some ingredients to Trader Joe’s Carrot Ginger Soup.
As a side dish, I made Ellie’s Grilled Bananas with Chai Syrup.
My tweaks:
-I replaced cardamom pods with whole allspice.
-I used less honey than is called for in the recipe.
This recipe was tasty enough, but there were a few aspects that detracted from the flavor experience. First, I used bananas that were probably a little too ripe—they kind of disintegrated during the grilling process. Also, the chai tea I brewed was a little strong, almost bitter, making the syrup less than appealing. That being said, the caramelization of the natural sugars in the bananas made for an overall pleasant taste.
Off to relax. Good night, all!
Filed under: Meals
Caroline Yoder, dietitian-to-be and all-around foodie.
I have a bottle of the chocolate zico at home. I’m so glad you liked it and shared those pics because I was kind of nervous to try it! Now I can’t wait!!!
I’ve never followed the ten percent rule. Track and cross country have me going from low to high milage really quickly, and I’ve had a few minor injuries but nothing that has been too detrimental. It just taught me to listen to myself more.
The 10% rule is a guideline. It basically says “Don’t do anything stupid.”
I don’t run everyday as it’s not good on my body overall. I’ve experienced injuries due to running in the past and also my body just needs a rest. Running is very intense and strenuous and requires much refueling in return as well as knowledge on recovery
I love walking and biking these days!
Chocolate coconut water? I need some!
The smoothie photos are beautiful, Caroline! A case of Zico is a dream come true! I’ve never tried chocolate before but I want to now!
How do I get in contact with you? I just realized I WON your giveaway!! I’m sorry, I haven’t been near my computer for a week or so!!
I can understand the 10% rule but I definitely think it’s more of a guidline than anything. I mean, listen to your body..that’s the most important thing!
Hmmm.. now I want to taste Zico.
Where do you grill your fruit?
BroccoliHut Reply:
June 22nd, 2011 at 11:07 am
I live in an apartment, so I can’t have an outdoor grill–I use a George Foreman grill instead!
I love your daily recipe challange! everything always looks soooo good! I had BBQ bean yesterday too (soo addicting!)
Chocolate coconut? That sounds so awesome. I need I need! And corn on the cob- so summery and wonderful. I have that TJs soup in the cabinet and its been sitting there for a while…I really need to try it! Yummy ellie recipe. Warm nanas are delicious. I always go back and forth about the rules on weights and cardio and the other they should be done. I really think a person must do whats best for them whether that be weights first or second or a boot camp style where you switch back and forth
BroccoliHut Reply:
June 22nd, 2011 at 5:14 pm
The Trader Joe’s Soup really is worth a try! I love using it in recipes in addition to enjoying it straight-up. As a bonus, it’s pretty reasonable in terms of sodium, providing just 13% of your daily needs (although your needs are greater as an expectant mom!).
wow, I definitely have to try that chocolate-coconut water now! looks like Zico’s got themselves a new customer haha…
In terms of the 10% rule, I think exactly what others above me have said–I use it as a guideline, but not a hard-and-fast rule. I think Matt put it best–”don’t do anything stupid.”
Caroline, so glad you enjoyed ZICO Chocolate! The smoothie looks and sounds great!
Here’s a myth: runners have inflexible hips. I’m a marathoner, run constantly, and when I went on a yoga retreat last year, one of the instructors didn’t believe I was a runner because my hips were more flexible than hers. Partly I credit yoga, partly my mom, who is naturally flexible.
That smoothie looks fantastic! I live on smoothies and fresh juice in the warm months.
I don’t really follow the 10% rule. Especially a low distances. I run 3 miles at least 4 times a week. So about 12 miles a week. But when I start training, I won’t just run 1 more mile a week. If you are in good enough shape, you know what your body can do. Now, when I am at long distances – I tend to follow it more, but that is more just how it works out rather than trying for it!