Running Tips According to the American Academy of Orthopedic Surgery:
THROW OUT OLD SHOES
• After 250 to 500 miles of use, 60 percent of a shoe's shock absorption is lost
TAKE TIME TO WARM UP
• A good warm up prepares your body for more intense activity. Gets your blood flowing, raises your muscle temperature and increases your breathing rate.
AVOID DOING TOO MUCH TOO SOON
• Planning a progressive running program that also includes stretching, warm-ups and cool-downs will help prevent injuries. You should gradually increase your mileage no more than 10 percent per week and allow yourself at least one day off each week.
DURING HOT WEATHER, RUN IN THE MORNING OR EVENING TO AVOID HEAT EXHAUSTION
• Keep hydrated and wear sunscreen.
DURING COOL WEATHER YOU ARE LESS LIKELY TO GET CHILLED IF YOU RUN INTO THE WIND WHEN YOU START.
ACCESS TO WATER
• You can lose between six and 12 ounces of fluid every 20 minutes you run.
• Give your body time to recover. Once you are breathing easily, stretch while your muscles are still warm.
• Give your muscles the time they need to rest and rebuild each week to avoid injuries.
• Listen to your body.
HEED INJURY WARNING SIGNS
• Depending on the type of injury, this might mean using ice, anti-inflammatory medication, or just resting to allow the injury to heal.
• Continuing to run will only slow down the recovery process.
• If your injury doesn't respond to rest then you should go see your doctor.