If youre new to running or returning after a break or period of injury here are some tips to increase your distance without getting injured.
- Start with a manageable distance and progress gradually. When you start, aim to run a distance you know you could comfortably walk e.g. 1-2 miles
- Use interval running to pace yourself: start with 1 min run: 1 min walk and increase the running distance each time until you can run for 15 minutes without a break
- When you can run your distance comfortably, progress this distance at a rate of 10-20% per week to avoid doing too much too soon
- If you are unsure, you could follow a programme such as the Couch to 5k programme, or find a running coach or personal trainer who can set you up with a plan
- Warm up and cool down: start running at a slower pace and speed up after the first 3-5 minutes, fit in some leg stretches after your run for your quads, hamstrings, glutes and calf muscles to ease stiffness
- Don’t just run – include some body weight conditioning exercises in the week (e.g. squats, lunges, core exercises) to work on strength, balance and coordination
