What Does The 10% Rule Mean For Running? | GTN Coach's Corner
ฝัง
- เผยแพร่เมื่อ 8 ก.ค. 2024
- The 10% rule for running, commuter bikes for triathlons, flip turn hacks, and 30-minute swim sessions, it's time to go through your questions with Heather on GTN Coach's Corner. Got a question for us? Add your question and #gtncoachescorner on any of our videos and we will try to answer as many as we can!
Subscribe to GTN: gtn.io/SubscribetoGTN
Check out the GTN Shop: gtn.io/QT
If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍
Submit your content here:
upload.globaltrinetwork.com/
Watch more on GTN...
📹 How Do I Stop My Hips From Sinking When Swimming? 👉 gtn.io/GTNccRace
Music - licensed by Epidemic Sound:
ES_bam. bam. - Yomoti
ES_Beach Towel - Yomoti
ES_Believe Me When I Say It - Matt Large
ES_Hora (Instrumental Version) - Jontha Links
ES_I'll Leave the Light on for You - Matt Large
ES_NEWYORK - Smartface
Photos: © Triathlon / Getty Images
The Global Triathlon Network (GTN) is the world's biggest triathlon TH-cam channel, with new videos every day! GTN is for anyone who loves triathlon: from seasoned triathletes to first timers - and everyone in between!
With the help of our former pro and Olympic medal winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:
- How to swim, bike, and run faster with expert knowledge
- Try our session ideas
- Investigations into wide ranging topics
- The best triathlon bike tech and gear with pro know-how
- In-depth, entertaining features from the heart of the sport
- Chat, opinion and interact with us across the channel and on social media!
Join us on TH-cam’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete!
Welcome to the Global Triathlon Network.
Thanks to our sponsors:
Canyon bikes: gtn.io/canyon-bikes
Felt bicycles: gtn.io/Felt
THEMAGIC5: gtn.io/TheMagic5
MET Helmets: gtn.io/MET
Nuzest: gtn.io/nuzest
ON Running: gtn.io/On-Running
Orca: gtn.io/Orca
Park Tool: gtn.io/parktool
Selle Italia: gtn.io/SelleItalia
Team Bath: gtn.io/TeamBath
Wahoo: gtn.io/Wahoo
Zwift: gtn.io/zwift
TH-cam Channel - gtn.io/TH-cam
Facebook - gtn.io/Facebook
Instagram - gtn.io/Instagram
Twitter - gtn.io/Twitter
Google+ - gtn.io/GooglePlus
Strava Club - gtn.io/stravaclub
GMBN Tech - gmbn.tech/subscribe
GCN Tech - gcntech.co/subscribe
EMBN - embn.me/subscribe - กีฬา
You guys deserve millions of subscribers. I am learning a lot from you plus the edit, the info, and all the efforts exerted in EVERY video is amazing. Thank you, GTN! Much love from the Philippines x
Yes love this channel and Mark and Heather
I didn't use the hash tag so I assumed someone else also had the same question. I was in the middle of thanking you and BAM, I hear my name. Just about choked on my dinner. Thanks for the response! Love you guys!
This is a great new platform for sharing performance specific tips. Thank you!
Race the bike you own until you see if you like it. I raced my first year (4 sprints, 2 Du) on my 38lb mountain bike. Had a blast. Just go enjoy it.
Do you have any questions or topics you'd like to know more about? Leave us a comment with the #gtncoachescorner and we'll try and get back to you!
Great tips as always! Especially like the swim advice, my turns feel like controlled drowning, but good to have something to work on!
Two points: (1) The 10% rule is meaningless because it is not well defined (see explanation below); (2) There is no scientific research that has validated that the 10% number is some kind of a sweet spot to balance rate of improvement and injury.
The 10% per week thumb rule is meaningless because it doesn’t specify the first week mileage. When beginning running, different people have wildly different impressions of the volume they think they can maintain week after week (even with 0% increase) relative to their actual capacity. The first week also often happens to be an outlier in that a novice runner might assume based on say running 2-3 days in the first week comfortably that they can sustain that or even more on a regular basis, but that is often not the case. A believable and useful thumb rule would start from 0 and would increase it additively at some weekly or monthly rate, but that would add more accountability to the thumb rule and people who will get injured anyway will soon figure out that there is no scientific basis for that rule or for that matter any one-size-fits-all rule for the population. The 10% rule is craftily phrased with a vagueness that is designed to escape any accountability.
The 10% rule is insanity. If i run 10 km a week now i will have the same milage at the best runners in the world by christmas.
About the commuter bike: I bought a Specialized Sport EQ a few years ago for 600eur. I did a 400eur upgrade on the wheels, now i'm capable of avg. speeds of 30km/h. Also, have a look at bikes like the Focus Planet 6.8 or Atlas 6.7 EQP
Great video as always!
#GTNcoachescorner: I’m training for my first sprint triathlon. I’m training in a pool with lane dividers and lines on the bottom of the pool. How do I swim / navigate while swimming in open water?
Thank you for all the helpful advise and tips! I have an additional question on mindset during runs. How do I set my mental game during races? Stay safe and all the best to the GTN team!
I try to use running zones in training, but whan is it best to use various methods of calculating the zones? Percent of max heart rate, LTHR, pace, perceived effort, others?
#gtncoachescorner
The guy who is diving on the turn is probably not keeping his chin tucked in for long enough. Lots of people lift their head to try and spot the way they need to go out. It's easy to say and hard to do. Especially if you don't breathe out through your nose on the turn.
Great video. Would love these to be longer since I think they are biweekly and I'm sure you receive lots of questions! Also can we expect to see Fraser more frequently? Whatever happened to Sam Pictor?
Thanks, we're really pleased you're enjoying these. Hoping you'll see Fraser more in the future, as he builds back up. Sam will still drop in from time to time, but more as a guest :)
Im going to be doing my first tri sprint. Im lost on what i should get as clothing. Wetsuit? Nike sorts? Any advice would be great
#gtncoachescorner I have been training for an ironman distance race for the past few months. I am not signed up for an ironman, I was just planning on doing the ironman distances in one day on my own. However, now I am signed up for an olympic distance triathlon in August. How far ahead of my race should I switch my training focus to the shorter distance to maximise my performance and decrease my risk of injury?
#GTNCOACHESCORNER I'm doing my first tri (Ironman 70.3), and was wondering: How should I setup my transition station for T1 and T2? Any tips for making things smooth? Keeping my shoes clipped into my bike? etc
I like the question but we actually have a stand alone video on that very topic coming shortly so keep an eye out.
Awww... I miss Devon
I use the Rob's 1 minute rule. Everybody can do 1 minute of training. So what I do is compound 1 minute per training every workday. Going 1 minute longer is a much easier to take a hill then a big gain which might look like the mount Everest to conquer. I swim and row.
10% rule... If you're starting... 10%of 0 is still 0 :(( how do you know that the first week isn't already too much ? Cause it always feels hard lol
I also think this is not the best rule for absolute beginners, simply because of how slow you progress then. If you start at 2km/week and only add 10% each week, i mean.... I think the most important thing for absolute beginners is to NOT run too fast, you should be able to have a somewhat conversation while you run. If you're heavy breathing you're definitly running too fast as a beginner. Most 'start-to-run' programs take a lot of walking breaks between the running. And also to listen to your body. If your muscles are allready sensitive or stiff before you start, it's probably best stick to walking that day, or take an extra rest day. And most importantly, don't look at other people's speed or times, you'd be surprised by how many marathon runners live in your neighbourhood.
@@fuzzykeuh yes you are so right, it is IMO the hardest part of starting to run (again) telling yourself it's not a failure to walk it's part of the training and just keeping your head down and not comparing yourself to mates who post sub 6:00 paces on Strava. Just tell yourself to keep showing up and chipping away at it... Rough, rough, rough
The first week you do the easiest workout you can convince yourself is still worth doing ;)
The percentage of increase for the first weeks could be something like this:
Week 1: +100%
Week 2: +50%
Week 3: +40%
Week 4: +30%
Week 5: +20%
Week 6: +15%
Week 7: +10%
Week 8: +10%
Week 9: +10%
If you ran 1k in week one, 1.5k in week two, and so on, you would run 5k by week 9. Usually you would have more walking breaks in the beginning and slowly leave those out while also increasing the total amount of kilometers you run.
@@emmamemma4162 nice rule. 1+100% is 2 ;-)
@@diegolange6500 It's meant to be +100% from week zero, where you didn't run at all ;)
I'M RUNNING ALMOST 18K IN ONE GO. IS ADDING 2 KM PER WEEK TOO MUCH ??
MY GOAL IS TO REACH FOR 42K.
IS IT GOOD TO INCREASE 2K PER WEEK ?
#gtncoachescorner Hi GTN. You are amazing team! thank you for your help. My question is a bit strange. Am Ι the only one person who, when swimming is over (about 2k) and after spending some time (1 or 2 hours), feels bloated as if he has eaten 2 plates of food?
Maybe you're drinking too much water all at once
@@allisonscanlan4144 i do...that's true. Is any connection?
The 10% rules is a bit more complicated to me. If you do +10% every week it’s not sustainable. It’s not more than 10% from one week to the next and not more than 10% over 3 weeks.
It’s easy. I ran 0 minute this week, so next week I’ll run 0*110% = 0 minute next week, and 0*110%*110% minute next next week!
What's a good running cadence ? I've only been running once a week for the past year and have been doing 6K runs. My average pace is 6'00" with a running time of around 35 mins and with a cadence of around 157. Not sure if that's good or bad!!!! I do find that the first 1K is ALWAYS the hardest, where breathing is most difficult but after getting through this initial period, the rest of the run is a lot easier and breathing actually normalizes...!!
You want to keep a high cadence in general. I try to keep a cadence close to 180 (in reality it usually ends up being somewhere in the 170s)
I think cadence is something overrated, most humans will automaticly run at their natural cadance imho, meaning if you run faster, it will go up. That's why those marathon runners are at 180 but they run at much higher speeds then we normal humans do. So i wouldn't worry about it too much. But going by what you're saying it does sound like your 1st km might start at a faster pace, then you probably end up running the rest of your run.
From what I read, the magic number 180 is for easy runs. For speedwork/races im guessing it could go higher.
If the first k feels the toughest. Usually it means you're not doing your warm up properly or it's not enough to slowly bring your heart rate up. I'd suggest spending a good 5 min with dynamic warm ups before your run. Just my thoughts. Not a pro here. Hahaha.
@@ocoffeebean I tend to agree on this one. Really raising the heart rate with some jumping jacks and loosening the muscles with dynamic stretches makes it so much easier
10% is 10%...so.. 🤷
Sad that i can not understand your accent....