If any of you are reading this page with the saying "No Pain, No Gain" in mind, forget it right now. It is completely the wrong approach to long term training. Many experienced runners will tell you: "Train, don't srain" and this is some of the best advice for beginners. The idea of training is to stress the body gradually, allowing ample time for recovery. Never forget the first law of training: The 10% Rule.

This means not increasing your mileage by more than 10% over a time period, usually a week. For instance, if you run 20 miles a week, you should first increase your Miles Per Week (MPW) by just 2 miles. Then the week after, you can add another 10% (2.2 miles). This allows the body to adapt to the additional stress. Unfortunately, despite what you have just read, many beginners will frequently break this rule and risk not being able to run at all.

Another rule usually embedded in a runners mind will be the 'Hard-Easy' law. This is simply not doing hard training sessions one day after another. If you run long or fast one day, have a rest day or recovery day the next. For recovery days, it is recommended that you add 2:30 minutes to your fastest pace if you decide to run. For instance, if you can run 8 minute miles at your fastest, run 10:30 miles on a recovery day.

The third law is Routine. I wondered what this meant when I began reading running books, but as I came back to running from a break, I realised. I use to run when I felt like it, and would run less as a result. As I began running again, I decided that I would run Tuesdays, Wednesdays, Thursdays, Saturdays and Sundays. Having a routine made it easier to get out there and do it because there was no excuse. After a few weeks of this routine, I found I wanted to run more and more, and built up my mileage. Quite simply, it is easy to be lazy when you are not objective. A running routine can be quite hard to stick to, but you get use to it as time goes on. If you stick with it for few weeks, it will become much easier. So I advise all beginners to make a plan. Which leads me onto the next law...

The law often forgot by many runners is the law of Individuality. We are all different, as people and as runners. We all like different foods, find different people attractive and look different. The same goes for our bodies, and this is important for beginners who are on a training program. There is no one training program that will cater for everyone's needs. We are all different weights, have different muscle fiber ratios and have different objectives in our sights. Keep an open mind when using or looking at a training program. If it is not right for you, make some adjustments.

Deconditioning. This is something to always remember. If we stop training and become completely inactive we can lose up to 10% of our areobic fittness a week. This can be prevented by cross training or reducing mileage instead of stopping all together. The sad truth is that is takes 3 times longer to gain fittness than lose it. This fact can be off putting for beginners, but remember that some exercise is better than no exercise.

Another law is The Specificity of Training. This is more important for competitive beginners to know than the fun or health runner. It simply means running will improve your running better than any other exercise. And the same applies for swimming, biking, cross-country skiing etc. Cross training can complement your running, for instance as a means of injury prevention. See Cross Training for more information.

Above all, the greatest laws to follow are dedication and patience. You will run more miles over your career following these laws than if you don't. You may not always get caught breaking laws, but one day that could happen, and injury shall be the judge, jury and sometimes, the executioner. Running is healthy in moderation. It is true that one runner committed suicide over a knee injury, so remember to stop and smell the flowers if you begin to get serious about your new hobby.