So many of us will be pounding the pavement more in the coming weeks.

Here’s how to avoid running injuries when you.

’re on the road more often.

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But what about wear-and-tear?

How to avoid running injuries now that youre pounding the pavement more often

1.

Your warmup should increase body temperature, says Dr. Yuen.

Woman walking on a treadmill at the gym.

This makes muscles, connective tissue, and blood vessels more compliant for activity.

Then, youre good to go the distance.

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Pace yourself and be patient with the process.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

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During your runs, you want to build your mileage slowly, says Dr. Yuen.

Instead, aim to increase your run by about 10 percent on each go.

This 10 percent means an increase in either mileage or speed.

Healthy female training in the gym, performing a hip thrust.

If you increase every variable at once, you are also more likely todevelop a problem from overtraining.

If youre currently running four-milers, try 4.4, then 4.8, and so on.

What should you do during those 15 to 24 hour breaks?

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

So glad you asked.

Dr. Yuen says its simple: recover, recover, recover.

If you are training more seriously, you oughta take your recovery more seriously.

Start that recovery now:

5.

Dont abandon your cross-training

This one is so important, so listen up.

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