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.