Cross training can help you continue to improve your cardiovascular fitness on these days. The Free Runner, elliptical trainer, bike, step machines or swimming can allow you to progress with your cardiovascular training without the impact or biomechanical stresses of running. As with all sports, proper stretching is essential in preventing injuries. You should develop a routine of achilles, hamstring, and quadricep stretching prior to and after running. Choosing the right running shoe can be difficult.
Most runners require more support from their shoes.
The best shoe is one that offers both good support and shock absorption. To test the support of a shoe, grab the shoe from underneath with one hand at the heel and one hand at the toe. Bend the shoe upward to observe where it bends. A supportive shoe will bend at the base of the toes and not in the arch or middle of the shoe. The shock absorption of the shoe can be tested by pressing firmly, or squeezing, the bottom of the heel and assessing its give.