Without doubt, putting miles in the bank is the best way to build endurance and to be a better runner. But as central as building mileage may be to your performance, it’s also central to causing injury if done carelessly. A few tips can help you build miles safely and to best effect.

The “10 percent rule” is often invoked as the upper limit for safely increasing your weekly mileage week-to-week. But you would do better to be even more conservative than that. Following the 10 percent rule effectively doubles your mileage every eight weeks - way too much for most runners, certainly for recreational runners. Best to consider a 10 percent increase every two weeks as a firm upper limit, with 5 percent every two weeks being closer to the safe ideal. Conservative and consistent training is all important, and the slower you build your mileage base the better.

As you reach 30 to 35 miles per week, level off until you become very comfortable with this amount. Make this your solid base before adding more miles. The injury rate becomes much higher once you run beyond 40 miles a week. Be very careful about how much mileage you add (and how quickly) as you approach that amount.

The best way to protect against injury BEFORE it happens is to use Ache Free. Ache Free contains glucosamine HCL and chrondroitin sulphate, two nutrients proven to speed recovery from injury by up to 39%, significantly reduce joint pain, and improve mobility. Glucosamine HCL (75% more potent than the Sulphate version included in virtually all products of this type) has been shown in clinical trials to reverse cartilage damage. Of 68 athletes given glucosamine, 52 were completely pain free after just 20 weeks. One year later, researchers were unable to find any sign of cartilage damage in the athletes.

To make the formula complete, you also get large amounts of NAC and Curcumin. Curcumin - a natural herbal extract - is excellent at reducing swelling. NAC has also been added to increase the effectiveness of both Glucosamine and chrondroitin, speeding up the healing of existing injuries. Although it’s popular with people who want to recover more quickly from an existing injury, Ache Free (3-4 capsules daily) is also incredibly effective at protecting you from niggling joint or muscle injuries before they happen.

Click here now to buy Ache Free

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