1.  Warm up. Well-warmed muscles are 20 percent longer than they are when you first wake up. And muscles work more efficiently when they're longer, exerting more force with less effort.

2.  Cool down. An easy jog after a hard run can remove any lactic acid that may have accumulated in your muscles. Lingering lactic acid can cause soreness and lead to muscle injury.

3.  Stretch 'em. Stretching is not the same as warming up. The best time to stretch is after a run, when muscles are warm. Hold each stretch for two seconds before relaxing again, and never stretch to the point of pain.

4.  Remember, relax. Take a day off between hard or long runs, or at least take it slower or shorter between hard workouts. You'll give your muscles time to mend and restore reserves of the carbohydrate glycogen. 

5.  Cross train. Participating in another sport gives your feet and joints a break from the constant pounding of running. Plus, it works other muscles that running doesn't. Both of these benefits help you avoid injury … and can keep you running, year after year