Training for your first half marathon without getting hurt

Most running injuries come from doing too much, too soon. Tissues adapt to load, but they adapt more slowly than your fitness improves.

Rule one: build weekly distance by no more than about ten percent. Rule two: keep most runs easy enough to talk. Rule three: lift twice a week, because strong calves and hips are your best insurance.

If a niggle changes how you run, or lasts more than a week, get it looked at early. Two sessions now can save you two months later.