Improving without injury

Most running injuries come from doing too much, too soon.

• Raise your volume by 10 % a week at most, and keep a lighter week every 3 or 4 weeks.
• One hard session a week to start, the rest at an easy pace.
• Pain that changes your stride or lasts after the run is a signal to stop: rest and, if it persists, see a professional.
• Vary surfaces and replace your shoes when they are worn out.

Tell the coach when something hurts: it sets the session aside and adapts your week.