No effect of a graded training program on the number of running-related injuries in novice runners: a randomized controlled trial.
Level 2 - randomized trial
Individual randomized controlled trial
PubMed 17940147 · doi:10.1177/0363546507307505
What was done
In the GRONORUN trial, 532 novice runners preparing for a 4-mile (6.7-km) recreational running event were randomized to either a standard 8-week training program (control) or a graded 13-week training program applying the 10% training progression rule (intervention). Participants tracked running characteristics and injuries via an internet-based log. The primary outcome was running-related injuries (RRIs) per 100 participants, defined as lower-extremity or back musculoskeletal complaints restricting running for at least 1 week.
What was found
The 13-week graded training program did not reduce RRI incidence compared to the standard 8-week program (chi-square = 0.016, df = 1, P = .90). RRI incidence was 20.8% in the graded training group versus 20.3% in the standard training group.
Why it matters
This study challenges the common conventional guideline (the 10% rule) that gradually spreading training volume over a longer preparation period prevents running-related injuries in novice runners.
Limits
The study evaluated novice runners training for a specific short-distance event (4 miles / 6.7 km), so findings may not generalize to longer distances, experienced runners, or different progression schemes. Injury reporting relied on self-registered internet logs.
Cited by
- contradicts Increasing physical training volume by no more than approximately 10% per week is a progression guideline to allow tissue tolerance to adapt and prevent overuse injury.