you’ll learn how to run faster, increase your speed, improve your running pace without causing knee pain.

In another video you learned how to run without walking, in this video you’ll learn how to get faster without overdoing it.

If you want to learn how to run without walking, I posted that link in the description so when you’re done watching this one go ahead and watch that one again.

So today, I’m talking about running faster.

And for my clients they can’t run faster consistently because their knee hurts whenever they work at it for a bit.

So this is where the 10% rule comes into play.

The 10% rule is the key to not over doing it with your training plan and getting faster without knee pain. 

The 10% rule means that you run no more than 10% each week, and that’s 10% in distance OR time.

So let’s look at an example of the 10% rule.

My client Melissa wanted to run without knee pain and she wanted to run fast to get that real good rush.

But, when she tried to run faster she totally bonked and couldnt’ get past a mile.

Or she’d force herself to do it and be laid up for a week or more….

1 step forward, 2 steps back.

What Melissa did was go out too fast too soon.

See, it’s not that she can never run faster, it’s that to do that you have to increase it gradually each week… 

by 10% increments to be exact.

But, what exactly does this mean?

Well you can increase by 10% distance or 10% time each week.

Today I’m talking about 10% time, if you also want to learn about 10% distance I posted the link to that video in the description so you can go watch that after this one.

So today we’re talking about time… cutting time… running faster.

So 10% time, like speeding up time.

To run faster without hurting your knee you first need to know your running pace.

So if you don’t track you rrun on your watch you can take your total time and divide by how far you ran.

If you don’t track anything, tracking on your watch, or how long you run or how far you run you need to do that first.

You need to know your pace first. You can’t safely run faster without knowing where you’re starting from.

Ok so now you know your pace, let’s say it’s 12 minute/mile.

This also needs to be the pace that you can comfortably go the distance you want.

If you run 12 minute/mile but have to stop and walk at a mile and want to run another distance, like you want to run a 5k, this won’t work.

Ok, so you run a 12 minute/mile pace for a 5k.

The 10% rule says you can run 10% faster next week without over doing it.

Now take 12 times 10%, so 0.1. Which is 1.2 minutes from you 12 minute/mile

And since the 0.2 isn’t in seconds, it really means 20%, now take 20% of 60 seconds (which is 1 minute).

0.2 times 60 seconds is 12 seconds

So you can take 1 minute and 12 seconds off your pace.

Your new pace is 10’ 48 seconds/mile.

That confusing?

I’ve got you covered.

I created a formula in Google Sheets that will do the math for you. The link to request access to that is in the description.

Ok so that’s how to run faster without over doing it

The key to running faster without overdoing it is the 10% rule which says you can run no more than 10% more each week.

Be sure to like, comment and subscribe. Hit that bell so you’re notified when new videos come out so you can run without knee pain.

Link to request access to the Google Sheet: Increase Running Speed

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