Whether you take a leisurely jog or sprint to the finish line in a marathon, running is great exercise.

In fact, running is one of the easiest and most popular sports among non-professional athletes, with more than 25 million Americans putting on their sneakers and heading out to local streets, parks and gyms.

Running offers many benefits, including improved cardiovascular and respiratory function, weight loss, reduced cholesterol and increased muscle and bone strength, as well as a healthier mental outlook. But with any sport or activity comes the risk of injury.

“Runners of all levels are at risk for significant injuries to their hips, knees, legs, ankles and feet,” said Mylan N. Lam, M.D., Clinical Chief of Spinal Cord Injury Services at Kessler Institute for Rehabilitation. “But one of the best ways to prevent injury is to avoid injury. By taking simple precautions and watching for signs of potential problems, individuals can prevent or minimize many injuries.”

The majority of injuries are caused by excess — running too far, too fast or too often.

To avoid injuries, follow these tips:

Invest in a good pair of running shoes. Running in worn-out shoes is a prime cause of many injuries. Make sure to replace them when you’ve logged about 500 miles.

Stretch regularly before and after you run to avoid tightening of muscles. Be sure to include stretches for the hips, thigh, hamstring, calf and ankle, as well as the back.

Perform warm-up exercises such as light jogging or sprinting before engaging in a full run.

Include cross-training in your overall exercise regimen to help strengthen a wide range of muscles. Consider activities such as weight-training, swimming, calisthenics or those exercises that use muscles in slightly different ways.

Avoid overtraining and overexertion. Doing too much too soon and too quickly can lead to injuries. A good approach for beginners may be to start with a run/walk technique, alternating 30 seconds of running with 30 seconds of walking for about 20 to 30 minutes three times a week. Gradually increase the length of running segments while keeping them at a manageable pace.

For more seasoned runners, the American Running Association suggests not to increase your mileage by more than 10 percent a week.

Stay hydrated especially in warmer weather. Drink at least 12 ounces of water 10-15 minutes before running and every 20 minutes during.

Run on smooth, even and softer surfaces whenever possible. For example, asphalt roads are a better choice than concrete sidewalks.

Watch for the warning signs of injury. If you begin to experience pain or swelling, stop running and seek medical attention. Depending on the type and extent of injury, treatment may include RICE – rest, ice, compression and elevation; taking anti-inflammatory medication (aspirin or ibuprofen) and taking time off from running.

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