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Plan at least 1 day off per week from a particular sport to allow the body to recover.
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If you are a beginner distance runner, increase your miles gradually in order to prevent injuries.
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When you strengthen the hips—the abductors, adductors, and gluteus maximus—you increase your leg stability all the way down to your ankles while also helping to prevent knee injuries.
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Hit the dirt! If you have been running on hard pavement and have developed achy joints or shin splints, try changing surfaces. Soft trails or graded roads can be a lot easier on your joints.
- Start slowly and progress gradually to avoid injury or excessive soreness or fatigue. Over time, build up to 30 to 60 minutes of moderate to vigorous exercise every day.