Increasing training has to be a gradual process, building up in easy stages, allowing recovery days from hard training, and rest days if fatigue or pain set in. Your warm-up should consist of four parts, and should last for about fifteen minutes. Any equipment you use must be the right size and weight for you. Your sports shoes must fit you properly. Your diet plays an important part in your fitness and wellbeing.
Carbohydrates are especially important for sportsmen.
You should not exercise on an empty stomach, but you must wait up to four hours before exercising after a heavy meal. Your fluid intake is essential in avoiding cramp, dehydrations and heat exhaustion. Common sense, and the self-discipline of knowing when to stop, or when not to start, a session of physical activity are two essential factors in avoiding any kind of injury. Illness, fatigue, pain and suffering are warnings that you should not be taking exercise. If you disregard them, you are taking unacceptable risks with your health and wellbeing.