Experts are warning the public to choose the right running categories when they enrol - instead of pushing themselves to the limit and risking injury and exhaustion.

In the past, the marathon has had its fair share of injuries. One runner even died during the race in 2006.

As in previous years, there will be three categories next year - the 10 km, the half-marathon (21km) and the full marathon (42km). Applications are still open.

'It is crucial that you take part in the right category knowing your own physical strength because you may suffer from prolonged muscle pain if you are not careful,' advised Fung Wang-tak, a qualified coach from the International Association of Athletics Federations (IAAF).

'For those who do not jog regularly or can only run for 30 to 40 minutes, they should only sign up for the 10km run.

'Those who have taken part in the 10km run four or five times in the past, may try the half-marathon.

'The full marathon should only be attempted after experience in a few half-marathons or for people who have at least four years of regular training,'' coach Fung added.

Mr Fung said runners can brush up their running skills at one-day and four-day training session plus lectures offered by the Hong Kong Amateur Athletic Association (HKAAA).

Mr Fung warned that participating in these training sessions alone will not be enough to gain fitness to compete.

They must have adequate training before they attempt the race in order to prevent injury.

'The key to these races is to train as much as possible. This could mean running at a different pace and training for longer and shorter periods.

'Running in the correct posture is equally important. You should feel relaxed and run with a rhythm,'' he said.