The 10% Rule

QUESTION: In 2010, I completed my first marathon (Chicago) following your Novice 1 program. I was in pain starting around Week 11, because of a stress fracture in a metatarsal. Took it easy in 2011, then started speedwork for a half marathon this spring. Ended up with a PR, but a stress fracture in the talus on the same foot. I've been to a podiatrist both times. My foot structure is extremely rigid and doesn't heal quickly. Still, his opinion is that I could probably complete a marathon safely, but only if I can stay pretty rigorously inside of the "10% increase rule" during training. So, I looked back at your Novice 1 program. Weeks 4, 7, 10, 13, and 15 seem to be the ones significantly outside of 10% due to the stepback the weeks prior. I'm thinking about modifying the program out of fear that this might increase overtraining or a cumulative injury risk. Any ideas on how to limit the percentage increase in a given week?

HAL’S ANSWER: Actually, stepback weeks are good, not bad. They are added to reduce the risk of overtraining or injuries. But in examining my programs, why focus on any given week? Your focus should be on the total program. I normally don't count miles when designing programs, but I doubt whether any of them violate your so-called "10% increase rule." I don't believe in that rule anyway. It's artificial and fails to take into account the fact that a 10% increase in miles in low-mileage Week 1 is a lot different from the same increase in high-mileage Week 15. Toward the end of my programs, I add more stepback week to mitigate damage from the mileage increase, which is necessary if you want to comfortably finish a marathon. Your problem in trying to stay under 10% is that you are measuring a stepback week against the higher-mileage weeks before and after. You need to examine the entire program—Weeks 1 through 15—leading up to the final 3-week taper. It is a very gentle ramp and one that has worked for a lot of runners. Nevertheless, if you want a still gentler ramp, simply add more stepback weeks. Lower the ramp angle, however, and you’ll need more than 18 weeks to reach your goal. While you consider what modifications to make, take a look at my Marathon 3 program, which lasts 24 weeks with three running days a week. Finally, did you and your podiatrist discuss what might be the root cause of your problems? Do you have a muscle imbalance that might be cured with orthotics? Have you done strength training to increase the overall density of your bones? Do you have your nutritional act together, since poor eating habits also can cause weakened bone structure? I'm not accusing you, just throwing some ideas out for consideration.

Hal uses TrainingPeaks to power his interactive marathon and half marathon training plans. Check out more of Hal Higdon's training plans here or on his website.

Terrors of the Treadmill

QUESTION: Recently, while on vacation in Florida, I did a 10-mile run on a treadmill to avoid the hot weather. When I stepped off the belt, one of my toes was really sore. This never happened to me before, and it forced me to miss that week's 15-mile long run. After going 16 this past Saturday (a big struggle after mile 12), two of my toes hurt. One toe has discoloration under the nail, and the other toe has a blister at the tip of the toenail! Why is this happening? Also, during the last long run, not only did I get a side cramp, but my knees got tight and stiff. This has been happening when I run 7 miles or longer. One thing: I did buy new shoes a few weeks ago. I have run one or two long runs in them, and these things were not happening before. I was told at the running store that I pronate, but this is all new to me.

HAL’S ANSWER: New shoes might not necessarily cause the problems you describe, unless you have what might be described as a muscle imbalance that causes you—as already indicated—to pronate. This is a common cause of knee injuries. The foot hits the ground in what might be called an awkward angle, and the knee compensates by "twisting" to align the rest of the body and absorb shock. Result: After a certain number of miles, the muscles around the knee, fatigue. The ultimate cure is a pair of orthotics. On the other hand, the treadmill presented your body with a different experience, particularly if you set the treadmill at an angle. That might have caused your toe troubles. As with any blister, I would expect the problem to correct itself in a week or two. If your pronation is severe, this certainly can affect the knees. Your problems may have started with the treadmill, accentuated by increased mileage as your training program tilts upward. The advice you can get free in a running store can prove helpful, but I would suggest you see a podiatrist to get a more informed diagnosis.

Hal uses TrainingPeaks to power his interactive marathon and half marathon training plans. Check out more of Hal Higdon's training plans here or on his website. 

How Long Should My Recovery Be?

QUESTION: I have been dealing with patellar tendonitis and a small baker’s cyst in my right knee. I have continued with my half marathon training, because I'm running a half marathon in a couple of weeks. I usually only take a few days off after a half, but was planning on taking longer to rest the knee (I will cross train of course.) How long of a break would you suggest I take?

HAL’S ANSWER: I assume that you have seen a doctor who diagnosed those injuries, because I don’t possess an M.D. degree, nor do I pretend to practice medicine on the Internet. I defer instead to those smarter than me, or at least better trained in certain specialties. As to how much of a break to take, the period immediately after an important race might be the best time to focus on rest. Shift to cross-training for whatever length of time it takes, and be sure that you are 100 per cent cured before you step out the door to run. How long of a break should you take? A long enough break so that you can run injury-free.

Hal uses TrainingPeaks to power his interactive marathon and half marathon training plans. Check out more of Hal Higdon's training plans here or on his website. Archived Q&A's from Hal can be found here.

Suffering from Shin Splints

QUESTION: I'm currently in Week 4 of your 18-week training program for the marathon and have begun to have issues with shin splints on my left leg only. I wonder if you have any experience or suggestions so that I can keep training for the OKC Marathon in 13 weeks. I stretch very good before and after all runs.

HAL’S ANSWER: Very good? Stretching is great if you know what you’re doing. I don’t always myself, so I worry that sometimes runners may overstretch themselves into an injury or make it worse. That may or may not be true in your case, but are you certain that your problem is “shin splints” and not one of many other problems that masquerade as that ailment? The standard remedies are ice, anti-inflammatories, cross-training and/or rest, although too much rest may be a problem if you are aimed at a specific marathon. Unless cutting back on your training results in some relief of your symptoms, you might be best served by seeing a podiatrist or orthopedist who can at least determine whether your self- diagnosis is correct. And provide the proper treatment, which at least would include the best stretching exercises for your particular case.

Hal uses TrainingPeaks to power his interactive marathon and half marathon training plans. Check out more of Hal Higdon's training plans here or on his website. 

This is the new home of "Q&A with Hal Higdon"! This column was recently moved from its previous address at http://askhalhigdon.tumblr.com, where archived Q&A's can still be found.