Warm-up:
Many runners start their session without warming up and that can lead to injury. To avoid that I would recommend to start the running session with an easy jog-walk mix for about 6 minutes, then continue with some easy dynamic stretches for the whole body with emphasis on lower body and then start the main part easy for 2-3 minutes before reaching the normal intensity of the main part.
2. Smart Distance Increases:
Too much, too soon is a very common reason for an injury.
Currently a runner: If you are currently a runner and you are looking to increase your performance I would recommend two things. 1) First increase the distance and once you reached the desired distance then start building on the speed. 2) Increase by up to 10% every 2 weeks.
New to Running: If you are new to running I would recommend to start with a Kilometre mixing walking with jogging (for example 2 minutes Jogging and 1 minute walking). Then observe how you feel the next day. If you feel very sore then maybe change to 2 minutes jogging and 2 minutes walking for a week and then bring up to 2 and 1. If everything feels ok then continue with your recipe for a week and then start building up the distance by up to 10% every 2 weeks.
Runners often experience joint overload, so knee pain treatment may be required.
Consistent Running:
When life gets in the way, sometimes your running takes a backseat. Be very careful in this situation and watch your weekly mileage. Having one week with reduced mileage is okay, but if you’re constantly missing workouts and having large fluctuations in weekly mileage is a problem.
This is the time to think about your goal – should you adjust down to a lower mileage that you CAN sustain or find a way to fit in your planned workouts. Be honest with yourself!