Is the 10% rule the right way to build up your running? Set your weekly step and see

Is the 10% rule the right way to build up your running? Not always. One study of 486 novice runners found a slow 10% plan and a faster standard plan gave about the same injury rate, while sudden jumps of more than 30% in a week were linked to more injuries.

Set where you are now and how big a step you take each week, and watch twelve weeks of running take shape, with spikes flagged and an easier week built in. Not medical advice.