Got banned from a running sub for questioning the 10% rule

I posted in a big running sub asking why everyone still follows that old 10% weekly mileage increase rule when most modern coaches say it's outdated. The mods nuked my post for "spreading unsafe advice" even though I linked to a study from 2018 that showed beginners actually get injured less with a more gradual approach. I was just trying to start a real conversation about how we learn stuff in running that turns out to be wrong but nobody wants to admit it. Has anyone else gotten shut down for questioning sacred cows in fitness spaces?

3 comments

3 Comments

felix4141d ago

Heard you out but I gotta disagree a bit here. That 10% rule is more of a rough guideline than a hard law, and mods probably overreacted, but linking one study from 2018 doesn't really prove the whole thing is outdated. Plenty of newer research still backs slow gradual increases for injury prevention, especially for new runners who don't know their limits yet. I've seen way too many people blow up their knees or get shin splints by jumping mileage too fast, and then they quit running entirely. Sometimes those old rules stick around because they actually work for most people, even if they aren't perfect for everyone.

nguyen.angela1d ago

seen way too many people blow up their knees" - man, that hits. I've been running for about 12 years now and I've literally watched friends go from zero to 30 miles a week in a month and then disappear from the group runs completely. The 10% rule might not be perfect science but it's a damn good safety net for people who don't have a clue what their body can handle. I'd rather someone follow a rough guideline and stay healthy than get all caught up in debating whether it's outdated and end up hurt. New runners especially need something simple they can actually stick to, not a research paper. It's like telling someone who's never cooked before to just "feel it out" instead of following a recipe - most people need the structure first before they can break the rules.

king.val1d ago

Felix your point makes sense but that 10% rule gets too much hate. Beginners need a hard line not a suggestion. I watched my buddy jump from 15 to 25 miles in two weeks. Now he's stuck on a bike blaming his knee. Simple rules keep people running. Let the experienced guys bend them.