Do a proper warm up and cool down. A proper warm up readies the muscles and connective tissues for the range of motion needed to do the workout - this should lessen the chances of muscle tears and pulls. A cool down is an excellent time to work on flexibility - a warm muscle can be stretched to its optimal range of motion. Avoid hard or uneven surfaces. The ideal running surface is both smooth and soft.
Most roads are smooth, but hard, whereas many trails are uneven, yet soft.
Given this, varying your running routes to include both roads and trails is usually the best answer. If you're on the Internet, chances are you are the type of person who chooses to self diagnose and medicate first. On this single page, we can't hope to do justice to the whole topic of self diagnosis and treatment. If your running injury has progressed beyond the self-help stage, then it's time to seek professional help. We suggest that you seek out a medical practitioner who understands running and runners .