Stretch Regularly

Lack of stretching or improper stretching can lead to running injuries. Stretching is an important complementary aspect of any running program. We know that running creates stress on certain muscle groups. Soon after you stop running, muscles that have been stressed begin to tighten. The best way to avoid stiffness and eventual soreness from stressed, tightening muscles is to stretch or find another activity like yoga or pilates that will achieve the same result. Holding each stretch for more than 30 seconds at a comfortable tension is key to good stretching. You should not feel pain while stretching. Do this at least twice a week and you will be on your way to running injury free!!!

The 10-Percent Rule

The 10-Percent Rule states that you should never increase your weekly mileage by more than 10 percent over the previous week. By following this rule, you will ensure that the increase in your mileage is consistent and gradual. For example, jumping straight from 7 miles to 11 miles is a mistake. Do 8 or 9 miles instead.