To keep you injury free here are 4 Tips from the team at Bureta Physiotherapy: Injury Tip One ' Increase Slowly:Make sure you increase your running and training times by small increments only ' a 5 -10% increase in either distance or time each week is plenty and will ensure you stay pain free. One of the biggest predictors of injury in runners is rapidly increasing training volume ' the more training you do the greater the risk - it is simple maths. Injury Tip Two ' Check your Shoes: Make sure you get a good pair of running shoes BEFORE you start your training program ' unfortunately for your bank balance you do get what you pay for when it comes to running shoes. Injury Tips Three ' Watch out for Hills: Many new runners get injuries due to following a route that has too many hills in it ' hill running is a great training tool but hills also cause incredible demands on the joints of the lower body and can accelerate injury risk in certain people. Try and stay on the flat for the first few months and then add some hills in as your fitness improves. Injury Tip Four '“ Get a Check-Up The other biggest predictor is past injury history. It amazes us here at Bureta Physiotherapy the number of people that had an injury at the end of their last training or sport season ' and do not have any treatment of assessment on that area prior to starting next seasons training . The injury may have left scar tissue, reduced range or muscle weakness that will greatly increase the injury risk when training resumes.