November 10 2016
If you've been sidelined from running due to injury, we have your guide to getting back in the game. Ease into it by following these rules.
About 30 to 40 percent of new runners develop shin splints; stay a part of the healthy majority by following these tips.
Warm up properly to prepare your body for the demands of your workout and prevent injury. Try this dynamic warm up routine before you start running.
Gradually increase running frequency, distance, duration and intensity while allowing adequate rest between workouts. Find out how to build endurance and increase mileage without getting hurt.
Related: How Beginners Can Boost Endurance
Run on softer surfaces, such as trails, grass or a local track. Softer surfaces are lower impact and less stress for your legs compared to pavement and sidewalk.
Incorporate plyometric exercises to enhance your running efficiency and make you more resilient. Follow along with our Leap Year plyometric challenge to incorporate a different move into your routine every day.
Replace shoes at the recommended intervals of 300 to 500 miles.
Cross-train with lower-impact activities, such as swimming, cycling and using an elliptical trainer, to allow the body to recover. Even unconventional activities like paddle boarding and barre class can be great compliments to your running.