Most injuries result from adding more miles to a weekly schedule before the body muscles adjusts to the previous training. Always start running short distances that if the worst happen and cannot finish a workout, one can walk home, get a ride or make a call for rescue or an ambulance.

• Eventually, the body will get used to the new schedule, (usually two to three week if you have been running for over one year consistently). At this time try to increasing 10% of the distance covered per week. This method gives the body and the heart enough span to adjust to the workouts appropriately. With a smooth [ transitioning] between work loads increments there may be no potential cause of alarm. (J. Andrew Doyle, PhD). Conclusion Humans are known to ignore things that are considered as beneficial to them and opt for the self destructing methods and life styles. Obesity and heart attach can be reduced by avoiding sedentary life. Running is one ways of maintaining body fitness and health without spending much money. Running has multiple benefits to the human body in spite the injuries inflicted while doing the exercise. Running can get toxins out of the body, it can also help get out of drug addictions, assist in loosing some weight and maintain good health. Running can improve mental alertness and the motor reaction of the mind. Running better means understanding the human body mechanism and having a good start; however, in order to achieve full benefit of running, seeking professional advice, is the right approach to running.
  
  Running Styles
  
  The two methods explained can always be alternated with or without a program. It is better to get training programs from reputable instructors or coaches to avoid poor methods of training which might result to injuries. When running individually, it is good to observe mileage increments.

While running in a group, some people get driven by their egoism to show superb performance even though they are unfit; eventually they are forced to taking several days off to nurse their injuries. While training with others avoid going with pace above your ability avoid being burned out, this is a sure way of saving you from running frustrations. (Scott Douglas).
Another good thing about training in a group is there will always be an advanced runner, an instructor or a coach. These are people who are experienced and have knowledge on how new comers are treated and they are capable of administering the right workout.

The good news is the sooner you understand yourself and your limits, improvement is guaranteed. Aerobic training involves understanding the running economics at personal levels, VDOT (Velocity at VO max ”v-dot-2O2-max”) (Daniel’s Running). It’s the speed of running at a given threshold. This formula dictates to the body how comfortably the body is running and the overall results, however, don’t expect instant results, there is always a buffer zone in training that takes somewhere from two weeks to a month before the actual results are realized.

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