1.  Train in the best running shoes for your individual foot

• It can be overwhelming to determine which shoe best suits your needs, so we would suggest having them fitted at a specialist running shoe store
• Running shoes should be updated after approximately 600km
• See a Podiatrist if you would like specific advice on the best shoes for your feet, and they will recommend 2-3 pairs to try. Research has shown that the shoes you are most comfortable wearing will normally be the best shoes for you.

2. Gradually increase your training loads and intensity

• Start with walking, then gradually add some small intervals of jogging. Even if you feel like you could run further, discipline yourself to stick to the plan for the session
• Increasing by 10% a week is a good rule to follow
• Avoid running 2 days in a row. Try swimming or cycling instead on alternate days

3. Strengthening

• Some basic quadriceps, calf and gluteal strengthening exercises done twice a week will help to reduce injury risk and improve your running style