The causes of injuries are as varied as the injuries themselves. Overtraining is the largest contributor, according to Dr. Louis Tomasi, research physiologist at the U.S. Army Physical Fitness School. That does not necessarily have to be a day off from running, just an easier workout. An increasingly popular sport, running attracts thousands to such events as the Marine Corps Marathon. He also recommends increasing your distance no more than 10 percent a week, along with getting the proper nutrition.
Many experts recommend alternating running surfaces.
In addition to cutting down on injuries, it can develop bone strength. Another contributor to injuries may be the running surface. Most units conduct formation runs on pavement, which is the worst surface to run on because of its impact on the body. With each step taken when running, your body absorbs two to seven times your body weight, depending on your efficiency as a runner. To help ease that stress, many experts recommend alternating running surfaces.