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.