28 Aug '15, 11am

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

First and foremost, follow the guideline of increasing weekly mileage volume by no more than 10 percent, and remain at that new mileage level for three weeks before increasing again. Also be certain you are running in the proper shoes. If you have not already done so, get your shoes professionally fit and have a gait analysis done. (A great example of the process can be found in our guide on How to Find the Perfect Pair of Shoes .) Remember to replace your shoes often and examine them frequently for signs of wear and tear. Be sure you have implemented any recommendations you may have received from your health care professional that treated your previous running injuries too, like specific strengthening and flexibility exercises or wearing custom shoe inserts. Next, develop a regular running routine that includes a proper warmup and cooldown phase. Including these for each ...

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

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