Top tips for eliminating injury

Don't overdo it, or do too much too soon

Seven out of ten runners get injured each year
Make haste slowly but surely
Don’t try making up for lost time – ease yourself back in to your programme if you have to have a break due to injury for example

Be relaxed as you run – tension wastes energy
Particular parts of the body which may be tense are: shoulders, forehead, jaw, hands, neck, so watch especially for these
Look ahead as you run, not directly down – this avoids tension in the back
The ideal position for your arms is with your elbows bent to about 90°
Avoid clenching your fists
Run tall – don’t slump onto your pelvis

Always warm up. Just five minutes of warming up enables you to go on longer, makes running easier, and reduces the risk of injury by protecting joints with sinovial fluid
Firstly, loosen up with gentle movement – go through the whole body, starting at the top and working down (or vice versa)
Secondly, raise your heart rate, for example by walking or climbing stairs
You should be slightly out of breath before you start

Stretch after every run – this is crucial to reduce the risk of injury
Never stretch cold muscles – your stretches should always be done after running, not before
Follow a series of stretches taking into account all the main muscles in the body .The optimum length of time for each stretch is 20-30 seconds, repeated twice.

Your running shoes should suit your particular running style, so get an assessment from the experts

Include in your training a variety of surfaces:
Road (an asphalt surface is softer than concrete pavements)
Off-road/trail (for example tow-paths or playing fields)
Treadmills (but don’t get addicted – it’s not the same as a road race)
Track – it’s easily measurable; you don’t have to be an amazing runner to do some track running

Listen to and respect your body
If you have problems, follow the 'RICED' strategy – Rest, Ice, Compression, Elevation (above the level of your heart, if practical), Drugs (not the hard type)
For ice, try peas or crushed ice in a tea-towel, which can mould more easily round the appropriate area. You need to put on ice for 15 minutes every hour initially, or as often as possible.
If there is swelling / heat, use aspirin or ibuprofen (for 1 week maximum)
If the pain is not better after 2-3 days, see an expert, preferably someone with an interest in running

You have enough to worry about without tripping over a cracked paving tile, or running into a lamp-post!

The body gets fitter and stronger during rest, not during exercise itself
You must rest completely for at least 2 days per week
Make sure your rest day really means resting and not rushing around doing something nearly as challenging as your long run!