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The 10% Rule
Rating
The 10% Rule is a recommendation not to increase weekly running mileage by more than 10% compared to the previous week, to give tissues time to adapt.
In detail
The rule is popular and easy to remember, but it has no strict scientific basis as a precise number — it's more of a conservative heuristic than a law of physiology. What matters more is the general principle: gradual growth and regular recovery weeks reduce the risk of overuse injuries noticeably more than strict adherence to exactly 10%.
How to use it
Use 10% as a guideline, not a dogma: for very small volumes (for example, going from 10 to 15 km), the percentage isn't as important; for larger volumes, be more conservative.