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Warm up - Light warm-up exercises for 10 minutes before a run are key to avoiding injury.

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Stretch - Holding stretches for 10 seconds without bouncing keeps you limber.

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Not too much - Stretching too intensely prior to a run can increase the likelihood of hyper-extension.

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Deep lunges - Deep lunges are important, but keep them for after the run, not before.

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Walking - Try to walk as much as you run at the beginning of your jog, before building up to a 3:1 run-to-walk ratio.

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Strength training - Strengthening your core enables your body to handle the intensity of a run.

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Biggest mistake: jumping in too fast - One of the most common mistakes runners make is jumping off the couch and into a run.

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Best fix: balance your exercise - Mix up your run, mix up your workout, mix up your life! It doesn't always have to be extreme exercise or nothing all the time.

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Hydration and diet - This one is a given but it's among the most important: stay hydrated and eat well to avoid cramping up. 

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Cool down exercises -

Cooling down is as important as warming up. Do some light exercises at the end of your run to avoid throwing your body into shock.  

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Prevent overexertion - Pushing yourself too hard will lead to shin splints and sprains. Listen to your body.

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Increasing intensity - Increase the intensity of your run by 5 to 10% per week.

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Rest days - Take days off to allow your body to recover and build on what you've started.

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Cross train - Go hard some days, but just have fun on others. Mixing up your run and exercise routine will make you more dynamic.

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Talk with a running expert - There are people whose job it is to improve your running style. Use them as a resource.

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Pay attention to your breathing - Your breathing is your body's natural barometer. Stay conscious of your breathing to understand how your body is responding to your run.

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Shoes - The right running shoes will feel great, the wrong ones will end up hurting you.

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Distance, not time - Measure your runs in distance, not time. Factors like wind and inclination will skew your perception of progress.

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Pace - Run at a steady pace. Maintaining consistent momentum will get you farther than short bursts.

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Unnatural lean - If leaning forward while running doesn't feel natural, don't do it. 

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Forget fads - Workout fads are as common as new music, but rarely helpful. Run the way you feel comfortable. 

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Wall squat - Wall squats are important for strength.

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Swimming - If you get runner's knee, swimming is a good alternative to running until you're feeling better. 

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Don't use the rowing machine - The rowing machine will only make your runner's knee worse.

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Gait analysis - You can get a gait analysis that determines what parts of your foot you land on when running and how to improve it. 

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Jogging downtown - Avoid jogging near crowds of people you have to dodge. You could run into someone or step in a pot hole.

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Jogging on a track - Try jogging on a track or in a park, away from traffic fumes.

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Staying healthy - Stay healthy and keep your run productive, avoid these "healthy" foods and live longer.

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