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Thad McLaurin wrote this article for Active.
1. Track your shoes' mileage. Best rule of theumb is to change shoes every 300 to 500 miles.
2. Have more than one pair of shoes. Have a pair of shoes for long runs and another pair for shorter speed workouts. Alternating the shoes increases lifetime and helps with wet and mud conditions because if one pair is wet or muddy, the other pair is good to go.
3. Only run in your running shoes. Wearing the shoes for everyday routines or to work breaks the shoes down faster.
4. Have a gait analysis done. The right pair of shoes for your foot strike helps eliminate unecessary injury.
5. Stretch, stretch, stretch. Pre- and post run stretching is important in helping prevent injury. Dynamic stretching such as walking, easy jogging, butt kicks, side shuffle, walking lunges and high knees are all good choices. If you feel any tightness after dynamic stretches are done, use static stretches to help relieve tightness. Static stretching for the quads, glutes, calves, hamstrings and hip flexors are appropriate after running.
6. Drink up. Dehydration means fewere electrolytes. Potassium is an electolyte that can be lost through sweating and this loss increases your chances of developing calf, quads and/or hamstring cramping.
7. Rein it in. Avoid overstriding. Work on a landing thats more underneath your torso, allowing the ankles, knees and hips to act more like shock absorbers.
8. Lean, baby, lean. Increase your pace by leaning forward from the ankles, not the hips. Increases pace with less muscle activation, which means less energy used, which means fatigue takes longer to set in.
9. Do more than run. Add full body muscular endurance circuit training to help build muscles that will support you on runs. Lighter weights and more reps.
10. Sort it. track your runs on a spread sheet and make columns for time, conditions, shoes worn, time of day, location of run, stretching, etc. After a run you can sheck the appropriate boxes and if a nagging asche or pain develops you can quickly check your run information to see what might be causing the problem.