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With running comes the risk of injuries to the feet and legs. There are a number of ways to prevent or minimize such problems. Good running shoes, ones that fit properly and provide cushioning and arch support, go a long way toward preventing foot injuries. Most runners stretch their legs after a run, to keep the warm muscles from tightening up as the body cools down. Using ice packs on sore spots after a run can reduce inflammation.

Photos courtesy of Art Liberman. Icing an injury or sore spot after exercise reduces the swelling.

Cross training permits an athlete to rest the muscles that are used most in the regular activity while continuing to exercise. It also permits the athlete to build other muscles.

Another way to prevent injuries is to cross-train, or periodically substitute a different form of exercise for running. Running uses one set of muscles more than others. When a runner does a different form of exercise—bicycling, swimming, or rowing (on a machine or in a boat)—a different set of muscles gets a workout.

Safety

Many runners run outside on public roads. Because of this, safety is of the utmost importance. There are a number of precautions runners can take to stay safe while out on roads. One of the most basic rules of safety is to wear clothing that is easily visible—bright colors during the day, and if running early in the morning or in the evening, something light-colored and reflective that is visible to drivers.

Photo courtesy of The Final Sprint. Running during the winter requires layered clothing and a hat and gloves. If the route is icy, spikes are useful for traction and preventing falls.

It is very important to dress appropriately for the weather: loose light clothing in the heat, and layers in cold weather. Running in hot weather requires special considerations to prevent heat stroke. Runners need to bring water (or run where there is access to it) and  sunblock. During particularly hot times it is best to run early in the morning or in the evening, not in the hottest part of the day.

Cold weather brings a different set of concerns and hazards. Running on icy roads can lead to falling and injuries. A runner has to be careful to dress warmly enough so that he or she does not lose too much body heat. Gloves and a hat help provide warmth. Sunblock and moisturizer protect exposed skin from sunburn and the cold.

In rural areas, large animals may be a concern. Runners in the western United States have been attacked by mountain lions. All runners should be aware of the animals that live in their region and research the best way to handle an encounter with any of these animals.