How to Steer Clear of Injuries While Running

Did you know that you can burn between 450-1,400 Calories an hour running! (Depending on your speed and size) 
Did you know that running helps prevent obesity, diabetes, hypertension, high cholesterol, and heart disease?

Here are some pointers to help optimize your running experience:

• Start Slow. Can't run yet? Start walking. It's easy, safe, simple and doesn't require much practice. 
• Give your knees a break. Runners of all levels can fall victims to the “3 toos” - "too much, too soon, too hard" start with a short distance, half a mile to a mile is a good start.
• No pain, is actually better gain. You still believe in the "No Pain, No Gain" mantra? Not when it comes to your joints. Don't postpone visiting a doctor. Be proactive about you pain before it turns worse.
• Wear good, supportive shoes. Good pair of running shoes can make the difference between a great run and a miserable torture. Replace shoes every 400-500 miles. If you walk about 10 miles a week, then that's once a year. Read "How to Choose the Right Sneakers" for more sneaker tips.
• Go for softer surfaces. Concrete surfaces increase the tension on the joints (especially knees). Try asphalt (make sure it's safe), dirt roads, tracks and even grass (watch for holes)
• Be safe. Don't blast your MP3 and blear out cars and other warning signs. Always be alert or your surroundings. Wear white / light colored cloths and reflective if your run at dawn, dusk, or at night.
• O2 all the way. Drink water to replace lost sweat. Should you go for that Energy / Sports drink? For the recreational / beginner runners water is more than enough. Save the money and buy new sneakers.