During a typical 10 mile run your feet will hit the ground 16,000 times.  Running causes impact to your knees and other joints and your body needs to get used to this impact or you risk getting an injury.  The most established way of making sure that you are not increasing your mileage too fast is to use the 10% rule.  This rule states that to allow your body to get used to the increased stress you should not increase your activity by more than 10% each week.  Activity refers to mileage and intensity if you are trying to increase your speed you should not at the same time increase your mileage.

If you are new to running, 10 percent increases may be too much, and a 5 percent increase per week may be a better fit. If you are unsure of your ability, or if you experience any aches or pains, go even slower.  When picking up running after a long period of inactivity, you should only increase your activity level after feeling good about your current level of activity.

By observing the 10 percent rule you will be able to steadily increase your mileage over time.  The slow progress can be frustrating in the beginning – but sticking with a program and achieving steady improvement is the best way to stay injury free.  Tracking progress is a great way to ensure you follow the 10% rule and can be a great motivation tool.

LogYourRun.com Progress Tracker

Also, keep in mind that listening to your body is always the best way to avoid injuries. Ignoring aches or pains can put you at risk for a more serious injury. If you feel you are doing more than you can safely do, slow down, modify your activity or rest and allow your body to recover.