NO MORE than 10 percent each week. The risk of overuse injuries rises when weekly mileage exceeds 40 to 50 miles. Stop running if joint pain or swelling exists. How the bones, muscles, and joints affect running is called biomechanics. Faulty biomechanics can affect running performance and risk for injury.
Examples are a curved spine, differences in leg length, high arches, and excessive muscle tightness.
A sign of this is abnormal shoe wear patterns. The right shoes can correct a biomechanical problem. Proper shoes can also reduce the risk for overuse injuries of the knees and ankles. Terrain, altitude, temperature, and air quality can impact performance and physical health. Run on soft surfaces like a track, dirt road, grass, or treadmill.