PART 2: MAKE A PLAN
Stick to these tips to stop overtraining in its tracks.
Add miles intelligently
Throw that old 10% rule out the window, says Gaudette. A study from the University of Groningen in the Netherlands found that one in five runners get injured regardless of whether they increase their weekly distance by no more than 10% or they try a more aggressive jump in mileage. You can consider adding more miles quickly if most of them are at an easy pace; add sprint intervals or other speed workouts more conservatively to give your muscles more time to adapt to the workload.