The new 10% rule: the #1 predictor of running injury risk
Update: 2025-10-03
Description
The study:
How much running is too much? Identifying high-risk running sessions in a 5200-person cohort study
https://bjsm.bmj.com/content/59/17/1203
Brady’s newsletter breaking it down…
https://runlongrunhealthy.substack.com/p/run-long-run-healthy-how-much-running
00:00 Intro - The “How Much Running Is Too Much Study?”
01:15 Critiquing the classic 10% rule of running
02:21 The New Study, explained
03:30 Single Session Spike method
04:13 The Findings
04:51 The “single session paradigm”
05:07 Time to ditch the classic 10% rule?
05:58 Why the data doesn’t support the classic 10% rule
07:14 Our takeaways from the new study
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