for your gait or worn out.” A pair of serious running shoes should last 400-700 miles. After that, they need to be replaced. Check for obvious creases in the midsole, which indicate over-compression, and stand the shoe on a flat surface and look at it from

is a healthy body. Avoid injuries and you avoid the long layoffs that often put an early end to your running career. Smart footwear choices are part of the equation but so is the surface you run on. If you can log more miles off the road than on it, you

to long-distance running in children is their propensity to overheat or cool down too quickly. This is because of something called thermoregulation. Children are more prone to heat stress than adults. They have a greater body surface area to body mass

protect your back by doing most of your runs on forgiving surfaces, such as grass, dirt, or cinder trails, and by replacing your running shoes regularly to maintain adequate cushioning (most last 300 to 500 miles). These strengthening exercises will also

and shoulder. Do not twist.FormA desk-bound life can lead to poor posture so be sure to install work surfaces at a comfortable height. Stand up and walk around or stretch every hour. Make sure you don’t stretch too far when you’re performing manual tasks

," they add. One of the key reasons for back injuries among runners is excessive training on hard surfaces, so try to avoid always running on roads or pavements. On these hard surfaces, any misalignment in your musculoskeletal system will be absorbed higher up

problems in your back, they often come to the surface when you start running because it is quite a compressive sport,” says Leach. “You need to make sure the biomechanics of your lower back are working at 100 per cent.” If there are mechanical weaknesses