• Pavements are uneven and not continuous so should be avoided when training if possible.
• Grassy areas are good for running as they provide a softer surface but try to ensure that they have an even surface so you can see any rough spots.
• Running tracks offer an even surface but turning frequently can lead to strained muscles. Run in the outside lane and try to change direction in order to avoid injury.

Ensure that you warm up and cool down:

• Make sure that you warm up before a run or race.
• Use a stationary bike or walk before you start to run.
• An easy jog will help you to recover from a hard session as it brings you back to a resting state.
• This extra work is valuable as it improves efficiency and helps to prevent injuries.

Stretch out:

• Ensure that you stretch all your muscles.
• The best time to stretch is after your run when your muscles are warm.
• Stretching exercise information

Relax:

• Give yourself recovery time after a tough training session or race.
• Never schedule two tough training sessions on consecutive days.
• The number of easier days that you need to recover after a tough session will depend on you, so experiment.
• If you feel sluggish or sore, do not have a tough training session even if that is on your schedule, it is far more beneficial to allow your body time to recover.

Branch out:

• Employ some cross-training rather than simply running.
• Participating in another sport can give your feet and legs a welcome rest
• If you do become injured, you can turn to the other sport to help your recovery.