Use the reins
Increase the mileage and/or intensity of your workouts too quickly, and you'll also increase injury risk. "An undertrained runner is always better off than an overtrained, injured runner." Always listen to your body and adjust your training schedule when you become overtired or achy.
Honor rest
The importance of easy days--no running, an easy run, or cross-training--can't be overemphasized. "Allowing adequate recovery between workouts is essential to staying uninjured."
Cool it down
Finish every run with at least 10 minutes of slowing to a shuffle or even a walk. "A cooldown allows your body to process lactic acid and redistribute blood flow." Reverse the process at the beginning of runs to properly warm up the body.
feel the rub
Many experts recommend a light massage right after a long run or a deep-tissue massage two days later. For the locals, Laura and I love going to Fuller School of Massage off of Rosemont Rd. in Virginia Beach - they have professional, inexpensive students that will work over your sore muscles.
Add ice
Ice any sore or tender spots after running. After long runs, consider taking a 10-minute ice bath (mix cold water and a bag of ice). "The recirculation of blood following an ice treatment invigorates the cells with oxygen and promotes recovery."
Stretch it out
Most of the panelists endorse stretching--especially for the hamstrings, quads, calves, lower back, and hip flexors. But you need to stretch correctly or you can increase your injury risk. So have a coach or personal trainer demonstrate proper technique. And never stretch cold muscles, "bounce," or extend stretches to the point of discomfort.
