Training Basics
Build a solid foundation with smart training principles
Featured Tips
Follow the 10% Rule
Don't increase your weekly mileage by more than 10% from one week to the next. Building too quickly is the main cause of running injuries. Be patient - consistent training beats aggressive increases.
Most Runs Should Be Easy
About 80% of your running should be at an easy, conversational pace. Running too hard too often leads to burnout and injury. Save hard efforts for specific workout days.
All Tips
Always Warm Up First
Start every run with 5-10 minutes of easy jogging or brisk walking. This raises your heart rate gradually, increases blood flow to muscles, and prepares your body for harder effort.
Cool Down Properly
End your runs with 5-10 minutes of easy jogging or walking, then gentle stretching. This helps your heart rate return to normal and can reduce muscle soreness the next day.
Rest Days Are Training Days
Your body gets stronger during rest, not during running. Take at least one full rest day per week. Sleep 7-9 hours. If you feel tired or have niggling pains, take an extra rest day.