Staying Injury Free

Stretch

Recovery

Make sure that you do set aside certain days to take a break from running and just rest! Shin splits and knee aches are very common ailments that can be kept to a minimum by icing down. Do so three times a day for no longer than 20 minutes at a time.

Stretching

Do not underestimate the importance of stretching after every run. You should spend about 15-20 minutes stretching, holding each individual stretch for around 20 seconds. Make sure to stretch those hamstrings, quads, calfs, and triceps as well as your groin and back. Stretching can help alleviate soreness and lowers your risk for injury. A limber runner is a happy runner!

Sources