Dr Satyanarayana E, consultant, joint replacement, and arthroscopy surgeon, Gleneagles Aware Hospital, LB Nagar, Hyderabad said that the 10 percent rule is a widely accepted guideline for increasing your running or exercise mileage safely.

“It suggests that you should not increase your weekly mileage by more than 10 percent to avoid overuse injuries. Gradually build up your mileage allows the body to adapt to increased stress while minimizing the risk of injury to your muscles, joints, and tendons,” said Dr. Satyanarayana, adding that the rule is recommended especially for beginners or individuals returning to running after a break.

“A sudden increase in mileage can lead to conditions such as shin splints, tendonitis, or stress fractures. The body requires time to recover, repair, and strengthen from the increased physical activity,” said Dr. Satyanarayana.

If you run 20 miles a week, for instance, your mileage the next week shouldn’t go above 22 miles. “This gradual rise in workload prevents your cardiovascular system, muscles, and joints from being overworked and allows them to strengthen over time,” explained Dr Akhilesh Yadav, associate director-orthopaedics and joint replacement, Max Hospital Vaishali.

Let’s understand more about heart rate (Source: Getty Images/Thinkstock)

Sticking to the 10 percent guideline encourages consistency as well. “Because they are more likely to avoid injuries, runners who progressively increase their distance can continue training for longer. However, pushing too hard too quickly might cause injury or burnout, which may hinder progress and postpone fitness objectives,” mentioned Dr Yadav.

Although the 10 percent rule is a useful guideline, it’s important to pay attention to your body’s signals. It is also crucial to pay attention to other factors like proper nutrition, hydration, and recovery strategies, including rest days and stretching.

“Listening to your body is equally important; if you experience pain or Excessive fatigueit’s wise to reduce mileage or take a break. While the 10 percent rule is a good general guideline, individual responses to increased mileage may vary, so it’s important to make adjustments based on personal progress and comfort,” said Dr. Satyanarayana.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.