28 Jul '15, 2pm

Follow these steps to avoid injury as you start adding in longer runs.

Next, develop a regular running routine that includes a proper warmup and cooldown phase. Including these for each run is very important and something that too many runners are guilty of skipping. Since you stated you are injury prone, warming up and cooling down properly is even more important. Adding on miles in the warmup phase and/or the cooldown is a relatively easy, gentle way to increase your overall weekly mileage with minimal stress on your body, posing very little risk of injury. Try warming up before your run by walking for five to 10 minutes and then gradually move into an easy run pace. (Or use a combination of walking and running for another five to 10 minutes.) For example, if your normal run is four miles, incorporate a one-mile warmup of walking or run/walking at a very comfortable pace, about two minutes slower than your normal run pace. After the warmup ...

Full article: http://www.runnersworld.com/for-beginners-only/the-smart-...

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