Heel and Toe Exercises
can prevent Running Injury

Heel and toe exercises can build stronger legs, improve running and help prevent running injury. These exercises can make your ankles and feet stronger. A simple exercise is to stand on your feet and raise your heels until you are on your toes as far as you can. Do about 12-15 repetitions. You can do the exercise by pointing your toes in and then lift heels up. Do the same with your toes pointed out.

In general, you can prevent injury by following these rules:
1. Increase your running distance slowly. If you are running 2 miles a day, 3 times a week, increase the distance to 2.5 miles a day. Keep this distance for several weeks and then increase the frequency to 4 times a week. After several weeks increase the distance to 5 times a week.

2. After you increased the distance, you can increase the running speed. Faster running puts more effort on your muscles. Increase the intensity gradually.

3. After you increased the mileage and frequency, put at least one day of rest in your weekly schedule.

4. When you start feeling pain in your joints, slow down and rest until the pain goes away.

5. Wear good cushioned running shoes and replace the shoes after running about 400 miles.

Proper nutrition can also help prevent injury. Set up a proper diet to provide your body with the needed calories.

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