or rest day for each mile you have raced. And certainly don't race again until that period has passed. For example, allow one easy week following a hard 10K and an easy month after completing a marathon. Top marathoners believe that they can run only two

barefoot running, how to train for a perfect 10K, ten energy breakfasts and our 16-page Spring/Summer Shoe Guide.Subscribers can view six more time-tested injury-prevention principles in the full article. Not a magazine subscriber? Subscribe online now

thumbs into it and massage to try and release any tension.Q. I've been running 10K three times a week since early January with a local running club.  I had the usual aches and pains to start with, but I've now had an achy feeling in my right hamstring