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Many running woes (shin splints, plantar fasciitis, runner’s knee, etc.) are caused by pounding the pavement mile after mile. To reduce wear and tear, never up mileage by more than more than 10 percent each week. A sudden increase in distance can put too much pressure on the joints, bones, and muscles. If training for a distance event, gradually add miles so the body has time to adjust to the extra workload. Plus, pencil in plenty of days for rest and low-impact workouts.

Do It Today: This week, increase the length and intensity of your runs slowly and methodically to avoid common overuse injuries.

Pass the Protein:

Prep and recover from a workout with a healthy snack.

Pain in the Neck:

Try these tips to prevent and work through muscle cramps.