When running starts to feel good, it’s tempting to do a lot more of it very quickly. That’s when many people get hurt. Your heart and lungs adapt faster than your bones, tendons and joints.
Add a little at a time. Increase your weekly distance gradually, not in big jumps. If you ran 20 km this week, don’t jump to 35 next week. Small, steady increases add up over a few months.
Change one thing at a time. Don’t increase distance, add hills and add speed work all in the same week. Pick one.
Take an easier week. Every few weeks, cut back a bit to let your body catch up. You’ll often come out of an easier week feeling stronger.
Make the long run grow slowly too. Add a little to your longest run, not a big chunk. In the club, the Saturday long run distance follows the training block, building up and then easing off.
Life counts. A stressful week at work, poor sleep or travel all take energy. It’s fine to hold your mileage steady, or drop it, when life is busy.
Follow a plan. A plan built around a goal race takes the guessing out. Club members get one in the app, with the coach adjusting it as you go.
Patient runners are the ones still running a year later.
General advice, not medical advice. If pain persists, see a doctor or physiotherapist.
