I don't know if anyone has brought this up or not yet, but
even experienced runners do not increase their weekly milage more than 10-15% per week. When you do, your risk of injury rises exponentially.
One of the most common problems are shin splints -- which I can tell you from personal experience are terribly painful. By stressing out your muscles, tendons, ligaments, etc., you invite inflamation to knees, ankles, hips...the list goes on. In college I tore my hamstring because I hadn't trained enough before our first race (my coach's decision, not mine), and it took weeks of expensive ultrasound therapy to set things right.
I don't want to be a killjoy. I LOVE the Nike+iPod idea. I love the Nike+ website. I love the challenges. But I worry that inexperienced runners are going to lose their enthusiasm for the sport simply because they get hurt by pushing too hard. Believe me, I want more runners out there. I'm excited that so many people are taking up running for the first time because of Apple and Nike.
So just keep a couple of things in mind:
- Make sure you stay hydrated (Gatorade, Propel, etc. are great)
- Warm up and stretch before you run. Stretch again when you finish.
- Try to avoid running on concrete -- it's very hard on your body. Even asphalt is better.
- If running on asphalt, try not to get hit by cars.
- Try not to increase your milage by more than 15% a week. Even 15% is pushing it.
- Rest can do as much for your body as milage. I recommend looking at
Runners World's "Smartcoach" calculator.
- Have fun!