Include faster runs in your training
Start with a base mileage that you are comfortable with and gradually increase it each week. A common rule is to not increase your weekly mileage by more than 10 per cent. This allows your body to adapt to the increased stress and reduces the risk of overuse injuries.

Include rest and recovery
Ensure that your training plan includes rest days and easy recovery runs. Your body needs time to recover and adapt to the increased workload. Listen to your body and if you feel excessively fatigued or notice persistent soreness, consider taking an extra rest day

Mix in cross-training
Include cross-training activities such as cycling, swimming or strength training in your routine. This helps improve overall fitness, prevents burnout and reduces the risk of injury by giving specific running muscles a break while still maintaining cardiovascular fitness

Quality over quantity
Focus on the quality of your runs rather than just accumulating miles. Incorporate interval training, tempo runs and hill workouts to improve your speed and stamina. These targeted workouts can enhance your overall fitness and make your longer runs more effective

Practice caution
Rajendra Kalur – a city-based chartered accountant, is also a long-distance runner who draws an interesting analogy between running and fitness: Many people run to get fit but are they fit enough to run? It’s like the chicken and egg story. 

“In order to run, one needs to be in their proper form. While it is tempting to increase mileage, it is crucial to do so on a consistent basis. Upping one’s mileage suddenly is one of the leading causes of muscle rupture and knee injuries requiring prolonged recovery periods"