Check your alignment.
Examine your alignment from your feet to your pelvis. Do your feet or knees lean in? Are your arches flat? Do your kneecaps look at each other? If any of these conditions exist, you should use motion control shoes; build your quadriceps, hip flexors, abductors, adductors, and gluteal (buttocks) muscles with strengthening exercises and low-mileage training (less than 20 miles a week). You should also consider nonweight-bearing activities such as cycling and swimming.

Examine your shoes.
Do they lean in? If so, wear motion control shoes. If they lean out, wear shoes that are flexible and cushioned. Do you have stress points and wear patterns on the heel, midsole, or the outsole of your shoes? Most shoes will begin to show wear and loss of shock absorbency at around 150 miles, but you shouldn't need to replace them until 300 to 350 miles.

Check your stride.
Your normal stride is what feels comfortable to you. Over striding wastes energy and increases your chance of injury.

Test yourself.
What is your goal: fitness or competition?
     If it is fitness, running less than 25 miles a week is adequate. Slowly build up your mileage. You should be able to walk briskly for 2 miles during 5 consecutive training sessions before you start running. For example, give yourself the talk test, which means you should be able to carry on a conversation while walking. If you are comfortable after 5 consecutive walks, you can begin jogging or running for 3- to 5- minute intervals with 2-minute rests between each interval. Don't forget the talk test! Continue to test yourself as you go.
     Gradually increase your running time until you can jog 30 minutes comfortably. Your ultimate goal is 40 minutes to an hour, especially if you want to lose weight. Be consistent, it's important, so run 3 to 5 times a week. As you approach competition, use hard- and easy-day routines. Do not speed drill more than once a week. You do not have to run mega miles to be competitive, even if you are training for a marathon. Quality runs are recommended over long, slow distances. For example, running at 80 to 90 percent maximum heart rate or 15 to 30 seconds less per mile than your best race time.

Avoid overuse injuries.
Running less than 25 miles per week is your safe zone. At more than 35 miles per week you are increasing your risk of injury. Running more than 50 miles per week is your risk zone. Remember, quality miles are better than mega miles.

Do your stretching.
Stretch at your own stretch level, which means to the point you feel the stretch. Stretch your hamstrings, heel cord, and lower back. Hold stretches no more than 3 to 5 seconds. Over stretching is as dangerous as no stretching.

Choose good terrain.
Run on flat and rolling terrain. Avoid uneven surfaces, stair running, and hills (especially down hill) because it increases your chance of injury. Be sure to change your course frequently.

William C. Etchison, MS,
Columbus, Georgia

Bill Etchison has run 17 marathons, including 3 Boston marathons, injury free.