Muscular aches and pains occur most commonly after an increase in training. Running training should be increased gradually so that you do not suffer prolonged exhaustion. Separate your days of heavy mileage with one or two days of lighter training or rest, so that your body can refuel your muscles with muscle glycogen. To reduce injury risk, vary your training routes, running surface, pace and distance, and do not always use the same pair of shoes. Always face oncoming traffic and BE VISIBLE – for example, wear bright or reflective clothing at night.




Illness and training

If you have flu, a feverish cold or a tummy bug, do not train until you have fully recovered. Then start gently and build up gradually. Do not attempt to catch up on lost mileage after illness or injury, as this may cause further damage or illness.

If you have flu it can take as long as a month to recover – so you should consider carefully whether or not you can run a race if the event will take place after you have been ill.