thats good advice, dont do what i did. i was running regularly on a concrete path. was up to 4.4 miles twice a week. the loop was 2.2 miles so it was logical just to do another loop and jump up to 6.6 miles. well about 2 runs later i started getting pain in one of my knees.

went to the doctor and he said it was probably a over usage injury from upping my run distance to quickly. a month later of no running at all i went back as the pain was still there. i went for an MRI and turned out i had a sprained ACL with swelling in the knee joint.

Ive been going to a physical therapist for about 4 weeks now, and guess, what, its getting better but im still not running on my full body weight. he has a anti gravity treadmill which lifts you off your feet so you can run with less body weight.

i am hoping that by the new year it will sort itself out. but my running has come to a standstill and i couldnt run in a half marathon that i wanted to.

so be careful, 10 % per week. give or take a bit.

good luck and look after yourself. you only have 2 knees, you dont want them operated on.