Get the Most Out of Your Run

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Before hitting the pavement or the trails, stretch.

• Loosen up the calf and thigh muscles, otherwise known as a runners' stretch. Also stretch the hamstrings, often the site of runner's injuries.
• To warm up, start by walking and then progress to a slow jog, building speed and intensity as you go. Don't forget to stretch again after you run.

Running surface matters.

• Try to run on a surface that is softer than pavement, such as a running track. If you've just starting running or are returning to it after not running for a while, the smooth, flat track surface will make it easier to avoid tripping over irregular roots, rocks or inclines that can cause sprains.
• Work up to hills or off-road running. Running up hills puts added stress on the Achilles tendon, which is commonly injured in runners, while running downhill puts more pressure on the knees, hips and back.
• A track is better than a treadmill. Treadmills can lead to repetitive stress injuries because runners don't vary their stride.

Pace yourself.

• Begin your sessions with a slow walk progressing to a slow jog before picking up speed, especially in the early stages of training.
• Beginners or those just getting back into running should take a day off between runs, to allow muscles to rest, recover and heal. This is especially true if you're feeling sore.

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Watch your technique.

• To avoid injury, try to have your feet land just beneath your hips. Avoid over-striding.
• Pay attention to your posture. Keep your shoulders back and your hands lightly cupped. Clenching your fists can cause tension in your shoulders and arms.
• Hold your elbows close to the body at a 90-degree angle for the greatest upper body efficiency.

And finally, make sure you're getting enough vitamin D and calcium. "A deficit in these areas can increase your risks for stress fractures due to the increased load on the foot with running," Baumhauer said.

More information

The American Academy of Family Physicians has more on preventing running injuries.

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-- Jennifer Thomas