Slow and Steady Wins the Race
Give your body enough time to adapt to increases in mileage or speed. Follow the 10% rule by increasing your distance no more than 10 percent per week.
Listen to Your Body
Pay attention to warning signs like aches, soreness, and persistent pain and respond accordingly. Never push past the pain as this could exacerbate injury in other areas that compensate for the pain.
Get Good Shoes
Running shoes are not one style fits all. Find one that fits your unique gait for maximum support. Most specialty running stores offer a free analysis of your running gait.