1. Proper footwear
2. Gradual progression of mileage and intensity
3. Cross training (e.e. bicycle, swimming)
4. Vary running/walking paths and routes and match running surfaces to those that will be used in competition
5. For recreational and competitive runners, mileage should not exceed 50 miles/week
6. Thorough stretching program before and after running/walking, as well as daily. The following stretching program will encourage enhanced performance and decrease the likelihood of sustaining an injury

Did you know???

• The life span of a new pair of running shoes is only for approximately 500 kilometers (6 months).
• A runner will strike his or her foot on average 500 to 600 times per kilometer or 800 to 2000 times per mile.
• Biomechanical stress on the body during running can increase to 10 times someone's body weight.

Running predisposes an individual to the shortening and tightening of certain muscle groups, therefore making a thorough stretching program essential.