This is a great writeup! I’d consider myself a pretty experienced runner, but the technique for getting rid of side stitches was new to me.
If you’re a beginner, you can probably get away with stretching the 10% rule a little bit. If you’re only running 3 miles per week (mpw), you don’t need to limit yourself to 3.3 miles the next week − 4 is probably fine, even though that’s a 33% increase. ~10 mpw is where I’d start implementing the 10% rule.
That said, I cannot emphasize enough how important it is to build up your running volume slowly and carefully. I’ve had two overuse injuries in the last year: one from increasing mileage too quickly, the other from increasing intensity too quickly.
This is a great writeup! I’d consider myself a pretty experienced runner, but the technique for getting rid of side stitches was new to me.
If you’re a beginner, you can probably get away with stretching the 10% rule a little bit. If you’re only running 3 miles per week (mpw), you don’t need to limit yourself to 3.3 miles the next week − 4 is probably fine, even though that’s a 33% increase. ~10 mpw is where I’d start implementing the 10% rule.
That said, I cannot emphasize enough how important it is to build up your running volume slowly and carefully. I’ve had two overuse injuries in the last year: one from increasing mileage too quickly, the other from increasing intensity too quickly.
My cross country coach in high school taught me the technique for side stitches. Sucks to do in the moment, but it works every time.
100% agreed on the mileage. The 10% Rule becomes more important once you cross that 10 miles/week threshold.