*Stay flexible - consistently employ a low intensity, dynamic warm-up or use massaging tools to create blood flow to tight muscles and stretch the lower body musculature after every running session.
*Wear the right shoes - select a high quality shoe that is designed for your foot and running gait; select a shoe that is flexible, provides arch support and some cushioning; change shoes every 400-500 miles.
*Avoid stressful running surfaces - minimize running on concrete surfaces and on streets that are tapered as they produce stress on the outside of the leg.
*Gradual Progression in Running Mileage - Never increase running mileage by more than 10% per week; likewise increase running intensity (i.e., pace) very gradually.
*Proper Nutrition - consume a well balanced diet that is rich in key nutrients including iron and calcium, and insure proper hydration by consuming Nuun and other sports drinks that are designed for athletes exercising for longer than 60 minutes.
*Rest and Recover - Build rest days into the running routine on a regular basis; the body adapts best to running training when given enough rest to guarantee full recovery between heavy training sessions.
*Wear cotton-free socks to ventilate your feet while running as well as prevent those irritating blisters.
*Try out Fleet Feet's Superfeet inserts! Stop living in a two-dimensional world and benefit from a 3 dimensional shoe! Our Superfeet aim to increase shock absorbency, promote ideal skeletal alignment, increase comfort and performance, improve footwear fit and durability, and decrease muscle fatigue and foot pain.