Don't overtrain, take rest days: 5 things all new runners should know

#2 Follow the incremental rule

Increase your progress gradually, don’t shock your body

You must start slowly. But for ideal progress and optimal results, increase your exercise slowly too. This could be as simple as running that ‘little bit extra’ after every week or two, or when you feel like your stamina has improved and you want to challenge it.

As you up the ante, however, do not increase it by more than 10% each week as this will wreak havoc on your muscles and bones, and overstraining them will have an effect on your stamina as well as potentially giving you problems later in life.