It is important that you listen to your body and take extra rest days if you need them. If you have an injury niggle, being sensible in the early stages could prevent a long term injury problem. Avoiding long layoffs as much as possible, so that you can train regularly and consistently, is the best the way to achieve your running goals.
Regular massages are helpful to address any tight areas of muscle as you build up your running. At home it's useful to stretch regularly between your runs. You may want to invest in a foam roller which is particularly helpful for working on tight areas of muscle.
Running on softer surfaces when possible, such as on grass or trails, will help reduce impact through the joints and muscles. However, if the surface is too uneven or muddy, this could be tougher work for the muscles. If you vary the surface, you run on you're less likely to suffer from overuse types of injuries.
Cross training is good to include in your training if you're struggling with running and can also be added at appropriate times to boost fitness levels. Choose something that will give you an aerobic workout but avoids the impact of running. Swimming, aqua running and cycling on stationary bikes are good choices.
Eating a balanced diet, with the right nutrients, ensures your body has everything it needs to perform at its best and recover after running. For example, low levels of protein intake can lead to an increased likelihood of picking up an injury.
The advice post injury is often referred to as R.I.C.E, which stands for Rest, Ice, Compression, Elevation. Over the counter anti-inflammatory medications may be helpful in some cases too.
Not all forms of exercise will be suitable for everyone. Always consult a doctor before beginning any exercise programme. To the extent permitted by law, WPA shall not be liable for any loss, liability or damage suffered or incurred as a result of using an exercise programme or accessing any information on exercise made available on the hub.