by Jennifer Williamson

Created on: April 28, 2009

Runner's knee, plantar fasciitis, IT band syndrome, tendonitis, stress fractures. These are just a few of the injuries from which some runners suffer, and it's enough to make you wonder if running is worth the trouble. Whether you're a beginner or an elite runner, you are not immune to running injuries. However, if you run smart and listen to your body, running does not need to be a road to injury.

Your running shoes are as important a tool as any in ensuring running success and remaining injury-free. Even if you think you have a good pair of running shoes, consider getting fitted with a pair from a professional at a running specialty store. In doing this, they can assess your gait and determine a shoe that is tailored more specifically to you and the way that you run. Ill-fitting shoes can be a key component in running injuries such as shin splints, stress fractures or even knee injuries. By taking the time and finding a good shoe, you'll save yourself potential problems and possible injury that can accompany improper running shoes.

Once you find a good shoe, make sure you replace them with new ones every 350-500 miles. Sure, your Nikes may still look nice, but that is not an indication of how worn they are. Running shoes break down over time, providing less and less support. By rotating in a new pair when the mileage starts to get high, you are better able to fend off injury from worn out shoes.

Although you may think that all paths are created equal, this isn't the case. When given the choice, run on asphalt instead of cement. Asphalt is much kinder to your joints than cement and is better at absorbing the impact of running. You don't want to put yourself in unneccesary danger by running on an overly busy street, but if the coast is clear, hit the road. Your joints will thank you.

Avoid doing too much too soon. If you're a new runner, you may be eager to increase your mileage to attain a goal. Or maybe you're training for your first marathon and the weekly mileage is piling up. When you increase your mileage, heed the golden rule of keeping mileage increases to 10% each week, allowing for a "step back" week every three weeks so your body can properly adjust and recover. If you continue to increase and not allow for recovery, you run the risk of overuse injuries such as stress fractures, muscle pulls or joint pain.

A great compliment in allowing your body to recover to incorporate cross-training into your workout regimen. Biking, swimming, weight training or even

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