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Build your mileage slowly; don't increase your weekly distance by more than 10 percent.
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Follow hard days with easy recovery days.
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Don't increase your mileage every week. Plan an easy week into your training schedule every so often.
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Cross-train consistently. Not only walk or run, but also swim, bicycle, in-line skate or stair-climb.
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Your risk of an overuse injury increases dramatically as you approach 40 to 50 miles per week. Exercise caution when covering such distances.
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After you compete in a race, do easy workouts for as many days as there were miles in the race.