A Runner's Guide to Avoiding Injury
Build your mileage slowly; don't increase your weekly distance by more than 10 percent.
Follow hard days with easy recovery days.
Don't increase your mileage every week. Plan an easy week into your training schedule every so often.
Cross-train consistently. Not only walk or run, but also swim, bicycle, in-line skate or stair-climb.
Your risk of an overuse injury increases dramatically as you approach 40 to 50 miles per week. Exercise caution when covering such distances.
After you compete in a race, do easy workouts for as many days as there were miles in the race.