Living with an all or nothing mentality seems bold and exciting, but when it comes to amping up your runs it’s not going to help you go the distance. The 10-percent rule (10PR) is a fairly universal tenet of running: Don’t increase your total weekly mileage by more than 10 percent from the previous week. Though you may feel capable of adding in more distance in a shorter timeframe, it’s important to curb that enthusiasm lest you push yourself to the point of injury. By following the 10PR, you’ll allow your body to get stronger and adapt to the increased stress gradually.

READ MORE: How to Run Faster and Longer