Every individual is different,but some general recommendations include
• If you are a beginning runner, start slowly and increase running time
and distance gradually.
• Include 1 or 2 “rest days” or days spent doing other types of exercise
(strength training or cross-training) each week.
• Choose a shoe that is comfortable with a proper amount of support,
and change shoes every 350 to 500 miles.
• Soft surfaces (eg, treadmill, track) are better than hard surfaces (eg,
concrete, asphalt).
• Although many runners like to stretch before or after running,
stretching has not been shown to reduce injuries.