XHOG Articles : Keep On Running

Once you are capable of running for 45 minutes or so, you may find yourself wanting to improve. In doing this you need to ensure that you do not put yourself at the risk of injury. One of the most common mistakes made by people new to running is trying to do too much too soon, this in turn leads to over training and the possibility of over training injuries.

Over use injuries can be avoided by taking a common sense approach to your training, things like:

• Do not have two back-to-back hard sessions - allow time for recovery

• Do not increase distances by more than 10% per week

• Do not increase workload by more than 10% per week

• Do not increase both workload and distance at the same time

• Always have at least one day a week free from training

• Have each forth week as a recovery week where training is at 50% of the previous week

These are all common sense measures that will help your training continue and your running improve.

Joining a Running Club
If you really want to make improvements in your running or just want company on your runs then joining a local running club is for you. Most clubs have members of all running abilities, ages and sex and the members already have something in common with you … they enjoy running

Joining a running club gives you access to a wealth of knowledge gained by the clubs members over the years they have been running, other members will be here to encourage you and help you improve in your running ability. Then there is the fact that you find out about more races in or close to your area and a lot of clubs run an interclub handicap open to all members, where even the slower members have a chance for a moment of glory, all good fun.  Most runners see a marked improvement in their running after joining a club ... so what are you waiting for ... You can find out about local clubs on the Internet at sites like

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