Dr Bhavana, nutritionist, physical therapist at Gleneagles Hospital, Lakdi Ka Pul, Hyderabad (India) – said that running longer without getting tired is the result of proper training, nutrition and physical recovery.
As you gradually increase your running distance or time, this process gives your body time to adapt. Overdoing it too quickly with this physical activity can lead to exhaustion and injury.
“Therefore, you should follow the 10% rule of training – meaning increase your weekly running distance by no more than 10%,” explains Dr. Bhavana.
Sharing the same view, Dr. Satyanarayana, joint replacement and arthroscopic surgeon at Gleneagles Aware Hospital, LB Nagar, Hyderabad (India) further explains that the 10% rule is a widely accepted guideline for safely increasing running or exercise distance.
You should not increase your weekly running distance by more than 10% to avoid overuse injuries. Gradually increasing your running distance allows your body to adapt to the increased stress, while minimizing the risk of injury to muscles, joints, and tendons.
This rule is especially recommended for beginners or those returning to running after an extended break.
Dr. Satyanarayana notes that sudden increases in mileage can lead to conditions like shin splints, tendonitis, or stress fractures. The body needs time to recover, repair, and strengthen after physical activity.
“For example, if you run 20km this week, next week you should only run a maximum of 22km (10% increase). If you run for 30 minutes this week, next week you should only run a maximum of 33 minutes,” suggests Dr. Satyanarayana.
Following the 10% rule also encourages consistency because runners are more likely to avoid injury, and runners who gradually increase their mileage can continue to train longer.
While the 10% rule is a useful guideline, it's important to pay attention to your body's signals and other factors like proper nutrition, hydration, and recovery strategies, including rest and stretching.
