Hey, what's up everybody and welcome back to That Triathlon Show, the podcast presented by

Scientific Triathlon.com.

I'm your host, Michael Erickson, and this is beginner tip number five, where I'll talk about

getting started with Ryan Run Training.

So in running, and especially as a beginner, well as any runner really,

you have two main tasks. Stay consistent and stay injury free. I've broken that last rule so

many times which automatically breaks consistency and I can tell you it sets you back a lot so

you better not break this rule like I have

and you'll be much better off long term and improve so much more. There are a few things that

will allow you to accomplish these goals. One, you need to have a very gradual progression in

running volume.

You may have heard of the 10% rule, which states that you shouldn't increase volume by more than 10% per week.

Obviously, if you start from zero, you need to, at the lower end of this range, have a little bit of maybe more practical, practical intuition around how much you increase

your running volume than actual percentages. But definitely as you get up into the 20 kilometers

per week, maybe around that point, even around 10 kilometers per week, it starts to make sense to follow the 10%

rule. So at that point, you would only increase by one kilometer per week. The second thing is to

not increase intensity and volume at the same time. So if you are in a phase where you are trying

to increase your volume, for example, following the 10% rule, then you should not at that time add more intensity to your training than what you

already have. And the third one is to not overstride. By this, I mean you should, whatever you do

technically, there are many, many different ways to run that are good, but one thing that's not good is

overstriading, and that's very common in beginners, so you land in front of your center of mass.

You want to land with your foot, whether you land on your toes, your heels, or your midfoot,

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