Run for 60 Week 3

Is there such a thing as injury free running?

Running and how to stay injury free is one of the most pressing questions on every runner's mind and as you start to increase your distance and time on your feet here are a few of my golden rules for staying as injury free as possible.

1   Avoid the terrible too's, I say this time and time again, don't do too much, too soon, too quickly

2  Increase your weekly mileage by 10% only and listen to your body, this may even be too much after a few weeks so cut back if you are feeling tired.  You need to rest, this is part of the process

3  Let your body be the boss, injuries don't tend to happen overnight, so if you have a niggle, have a couple of days off and rest.  If a couple of days rest doesn't help then seek advice from a sports specialist.

4  Get good shoes and if they don't feel right, take them back and keep exchanging them until they do!

5  Keep a diary of your runs, just make notes on the time of day, the weather, how you were feeling and the miles and pace.  Try not to be too obsessive about it, just make a record of your runs.  It's good to see your progress and you will be able to see patterns emerging, maybe stress at work, your diet, sleep patterns, these can all have an effect on how you feel when running.

6  Cross train, I know we are all really busy but a bit of cross training will really help your running, Pilates or Yoga, a Spin class or lifting weights will all help your overall fitness

7  Repect the miles, 3 miles is a long way, always remember that as you increase to 6 miles and beyond :)