Set challenging, but realistic short-term and long-term goals.
If you do a Free Run, resist the urge to run too much, too soon. Increasing mileage by 10% per week is a good rule of thumb. Keep your runs short at first to not suffer injury setbacks. Quitting in the first week is common – start off slowly to avoid giving up.
Track your miles diligently to prevent overuse injuries. Also track shoe mileage and replace them before you hit 500 miles on a pair.
Never do two hard runs on back to back days.
For a proper training routine we suggest you to take advantage of our well-balanced training plans. They are designed to help you achieve your fitness goals faster and make your workouts more efficient. We gradually increase the intensity of your trainings (by 10% per week), so that your body has enough time to adjust to a workout load. There are also recovery weeks that are built into the training to let your body rest and recover properly.