STAY OUT THERE

1. Build mileage gradually using the 10% rule per week - never increase too quickly to avoid injury.

2. Prioritise proper nutrition with complex carbs to restore your glycogen levels. Stay hydrated and use energy gels for runs over 90 minutes.

3. Invest in properly fitted running shoes and practice good form. No shortcuts here - your feet are your foundation.

4. Warm up with dynamic stretches before runs and cool down properly afterward to prevent injury.

5. Focus on recovery - aim for 7-9 hours of sleep and use foam rolling to release muscle tension.

6. Listen to your body and take rest days when needed. Consistency beats intensity.

#RUNLIKETHEWORLDDEPENDSONIT