How to Use the Calculator
- Enter your current weekly running mileage in the "Current Weekly Mileage" field.
- Click the "Calculate" button to determine your new weekly mileage based on the 10 Percent Rule.
- The calculator will display the new weekly mileage in the "New Weekly Mileage" field.
- If you are unsure about your current mileage, you can convert your daily mileage to weekly mileage by multiplying your daily miles by 7.
Understanding the 10 Percent Rule
The 10 Percent Rule is a widely recommended guideline for runners to gradually increase their weekly mileage to reduce the risk of injury. The rule suggests increasing your weekly mileage by no more than 10% per week. For example, if you currently run 20 miles per week, your new weekly mileage should not exceed 22 miles (20 × 1.10).
Important Considerations
- The 10 Percent Rule is a general guideline and may not be suitable for everyone. Some runners may need to increase mileage more slowly or gradually.
- Listen to your body and adjust your mileage based on how you feel. If you experience pain or discomfort, reduce your mileage.
- Include rest days in your training schedule to allow your body to recover.
- Consider other factors such as your fitness level, running experience, and training goals when planning your mileage increases.