Tips to Run Your Way to Injury-Free Exercise

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.



About ACI Specialty Benefits

ACI Specialty Benefits ranks in the nation’s Top-Ten providers of Employee Assistance Programs (EAP), corporate wellness programs, student assistance, corporate concierge, and work/life services to corporations worldwide. ACI partners with clients to Perk Up employee engagement and performance with benefit programs that improve morale, productivity and the bottom-line. With a 95% customer retention rate and over 7 million lives covered. ACI remains a privately-owned specialty benefits corporation, headquartered in San Diego. For more information, visit or call 800.932.0034.
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