The best training plan is the one you can actually complete. Staying healthy is the single biggest predictor of running progress.
The 10 Percent Guideline
Most running injuries come from doing too much too soon. Increase your weekly mileage gradually and listen to your body.
Niggles are warnings. Address them early rather than running through them.
Consistency beats intensity — and you cannot be consistent while injured.
Strength and Mobility
Runners who strength-train their hips, glutes and core get injured far less. A short routine twice a week makes a big difference.
Good shoes, rest days and sleep round out the injury-prevention picture.
Key Takeaways
- Increase mileage gradually
- Address niggles early
- Strength-train hips and core
- Respect rest and recovery
Prioritise staying healthy and you will run more, improve steadily and enjoy the sport for years.
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