Chapter 15 — Fitness & Exercise

How do I run without getting injured?

Build volume slowly (no more than 10% per week), land under your hips (not out ahead), run at 170–180 steps per minute, and strength-train legs and core twice a week. Good shoes, replaced every 500–800 km.

Follow-up questions

Heel strike vs forefoot?

Mid-foot under the hip is safest for most. Forcing forefoot on a heel striker often causes calf/Achilles injuries.

How much running is safe?

Beginners: 3 days a week, one rest day between. Add mileage or intensity, not both, in a given week.

Do I need special shoes?

A shoe that fits your foot shape and gait. Get fit at a running store; brand loyalty matters less than fit.

Why do my shins hurt?

Shin splints — too much too soon, worn shoes, or weak calves. Rest, ice, and reduce volume; strengthen calves.

How do I not get injured?

80% easy pace, 20% hard. Increase weekly mileage by 10% at most. Skip runs when tired.

How do I run faster?

Add one interval session and one long run per week. Everything else stays easy.

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