Tips for Runners

• Watch your running mileage. Increase your distance incrementally – you should run no more than 10 percent farther than your longest run at one time.
• Warm up and cool down with every run.
• When training to increase speed, run hills to improve muscle endurance and power first.  
• When your power has increased, gradually add four to eight-block accelerations into your normal running before beginning aggressive speed sessions.
• Avoid stretching prior to running or during warm up. Stretching lengthens and relaxes muscles, and can decrease their response time and overall strength at the end ranges of movement.
• Gently stretch immediately following a run to help relax muscles and return them to resting length. Avoid aggressive stretching immediately following a run – stretching an already tired muscle can tear muscle fibers.
• Pay attention to stride. Sudden, harsh increases in stride, especially at the end of races or long runs, require extra demand of already tired muscles. Focus on quicker turnover of feet and lower extremities instead.

Training and Injury Avoidance

• Marathon Training Guide
  
• About Shin Splints
• About Plantar Faciitis
  
• Foot and Leg Exercises

• The Female Athlete Triad
• Knee Care for Female Athletes