I've been running for a little bit now. Every time I seem to try to increase my distance I get hurt. What is the correct way to do this to avoid injuries?
migrated from sports.stackexchange.com Oct 17 '12 at 15:13
Building base is hard.
Everything depends upon the base. Getting a base going is hard, and often involves injury. Once you get past that, people often (always exceptions, there are no hard and fast rule) start getting a different class of injuries, usually due to overwork or imbalances that show up at higher intensities.
So you need to do as much as you can without getting injured, and slowly increase. That old 10% rule.
Your injuries might be due to biomechanical issues. Proper shoe selection might help. Orthotics may help. Strengthening excersizes to overcome muscle imbalances may help.
But there is no silver bullet, other than to proceed cautiously. Do not try and run through something that hurts, consider it, and make a wise choice if it something you can run through or not.
As a side note, this is why you NEVER want to stop running for several months! You lose most of your base and have to start again. That sucks. A lot.