Its estimated that 18 million runners in the US will suffer a running injury this year, meaning that if you're going to run it's worth taking time to use a few precautions. First, its really important to make certain you warm up, even if its only for several minutes prior to getting into the main set of your workout. I stick to the 10% progression rule, which is adding no more than 10% of distance or time to your run workouts per week. Example being if you currently run 10 miles per week, don't bump up to more than 11 miles for the following week. I use this for long run distance as well, like if I do a 60 minute long run this week, I will do 70 minutes the following week, so its the same for entire weekly mileage as it is for mileage of individual runs....if that makes sense :) Also proper recovery is a must to avoid injury. Stretching (YOGA) afterwards is a perfect way to help avoid injuries and the soreness that can occur after runs....ahhh there's that DOMS stuff again! Also if you're having muscular or joint pain after running, remember R.I.C.E. as a means of treatment. That's Rest. Ice. Compression. Elevation. in that order.
Happy trails and work just as hard at avoiding injury and being a smart runner as you do in your running workouts!
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