An unspoken rule amongst runners is that it’s generally a safe bet to increase your weekly miles by 10% if you’re hoping to avoid injury (i.e. run 10 miles the first week of training, 11 the second, etc.)
Now, a study published in the Journal of Orthopaedic & Sports Physical Therapy is turning that notion on its head, showing that there is ALWAYS a risk of injury when you increase your training miles on a weekly basis, whether you do it by 10, 20 or even 30%.
Researchers in Denmark followed 873 new runners, all of whom were healthy, over the course of a year. The runners were divided into three groups: those who increased their mileage by less than 10 % per week; those who increased their mileage by 10-30 % per week; and those who increased their mileage by more than 30 % per week.
During the year-long period of the study, 202 of the runners sustained injuries but, interestingly enough, there was no real difference in injury rates across the three groups, even though some were upping their miles far more than others each week.
While the rate of injury didn’t really vary between groups, the type and significance of the injuries did vary widely, with the 30% or higher group suffering the most lasting injuries.
What the results seem to suggest is that the longer the distances you run each week, the greater your risk of sustaining a serious injury. If you are a runner and want to figure out how to stay injury free while training, schedule an appointment with your Houston running doctor for a comprehensive consultation.