Goal: Try to bump up the running time to seven minutes, and walk for one minute. If you want an extra challenge, you could consider running with very light hand weights.
Potential Pitfall: Injuries. Running injuries run the gamut, from “runners knee” (patelo femoral syndrome) to plantar fasciatis, a stretch injury to the plantar ligament that runs under the arch of the foot.
When dealing with injury, experts agree that you should determine whether the injury is something serious or simply a regular ache or pain from running – in many cases, it could be something that rest and ice will take care of. If you don’t know, ask your doctor.
Make sure you are taking time to stretch after your runs
And to prevent runners knee, make sure you strengthen you inner quads with some exercises I wrote about here