In order to run further and faster and to become stronger you have to train and push yourself. When starting a running program too much exertion is often done over too short of a period of time, (over-training), and our bodies are not conditioned to handle these demands. Over training can lead to damaging and negative effects on your muscle, bones, joints and overall health. Due to the constant pushing beyond the limits of your own body�s abilities, by training too much or running too fast, too soon, all runners can suffer the effects of over-training. If you are new to running you are especially susceptible to injuries. Symptoms of over-training result from a weakened system and include muscle soreness, feeling tired, increase in injuries, fatigue, difficulty in sleeping, a longer time to recover, reduced training performance, increase in appetite combined with weight-loss, depression and susceptibility to illness. Injuries often include shin splints, blisters, foot pain, achilles tendonitis, pulled muscles and joint strains. When you experience over-training injuries, reduce the amount of training you do or | stop in order to allow your body to rehabilitate. Allow you body to recover. How to Start a Program and Not Over-Train It is suggested to begin a running program starting at an easy pace for at least 6 to 8 weeks. Train with very little intensity and increase the distance you run by not more than 5% a week. As you become more adapted to the distance and pace of the roadwork, your fitness level will improve. More demands can then be placed on the body during training in order to develop an even higher level of fitness. Your slow runs should be done around 70 per cent of your maximum heart rate. Once this base level of conditioning is achieved, interval training can then be incorporated into your running program. Start to combine more intense training with gentle workouts. A Review of Effective Running Techniques: - Head stays upright with the chin in a neutral position.
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