Be the Tortoise, not the Hare. Increase your weekly and monthly running totals gradually. Use the 10-percent rule as a general guideline, but realize that it might be too aggressive for you—especially if you are injury-prone. A five-percent or three-percent increase might be more appropriate.
In addition to following a hard-day/easy-day approach, or more likely a hard/easy/easy pattern, many top runners use a system where they scale back their weekly mileage by 20 to 40 percent on a regular basis, maybe once a month. And remember that mileage isn't the only issue. Experts point out that an overly aggressive approach to hill running, intervals, trail running—indeed, any change in your training habits—can produce problems.
Keeping a detailed training log can help you gauge your personal training threshold. Record your weekly mileage and how you feel after your runs. Look for patterns. For instance, you may notice that your knees ache only when you're logging more than 40 miles a week.
Happy Running!
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