School · Runner's health · 40 s .

Load and rest

You get fitter while you recover, not during the run.

Training is a stress. Your body adapts during the rest that follows: that's when muscles, tendons and bones get stronger.

Most running injuries come from overuse: asking tissues for more than they've had time to adapt to. Sudden jumps in weekly distance have been linked to more injuries, although the evidence is still limited.

Build up gradually and change one thing at a time: distance, speed, terrain or shoes. Many coaches add an easier week every three or four.

Build up gradually and change one thing at a time.

More lessons in the mintmural app