Hard work and intelligent training is essential when it comes to running faster and farther, no matter how experienced you are.
Training for a race requires careful planning. Most training routines have a similar structure of a variety of runs with the distances, times and frequency adjusted to meet the demands of the race you are preparing to run.
Proper training can help lessen the likelihood of running injuries and pain. To prevent injury, it is necessary to progress your running gradually, include strength training in your routine, eat healthy and stay hydrated.
If you have an injury which has lasted more than two weeks and is not resolving or is affecting your running, you should seek the help of a physical therapist who specializes in the rehabilitation of runners.