• Running shoes should fit properly. (See "Foot type.")

• Running shoes should be changed every 6 months or 300 to 500 miles.

Overuse Injuries

• Shin splints (lower leg pain)

• Stress fractures of the lower leg or foot

• Tendonitis of the knee and ankle

• Severe's disease (an inflammation of the growth plate that causes pain in the heel)

• Plantar fasciitis (a common cause of heel pain under the arch of the foot)

• Athletes should begin a strengthening program that works on the hips, buttocks, abdominal, knee, and ankle muscles.

• Cross-train with other activities such as water jogging and elliptical trainers.

• Athletes should begin a stretching program that works on the hips, thighs, calves, and back of the legs.

• Balancing exercises should be incorporated.

• Athletes should run on soft, even surfaces whenever possible (flat dirt or grass surfaces are best).

• Athletes should increase their weekly mileage by no more than 10% (for example, if you currently run 20 miles, only increase to 22 miles the next week).

• Limit speed work to 1 to 2 days per week.

• Limit how much fiber is eaten 24 hours before an event.

• Triathlon participation by children and teens should be limited to shorter, age-appropriate distances.

• Children and teens should not be encouraged to participate in marathons, and youth records should not be kept to avoid encouragement.

• Proper hydration with cool water and sports drinks is important. Athletes should determine their individual sweat rate, then replace every pound lost with 16 to 20 ounces of fluid.

Sweat rate=Pre-workout weight - Post 1-hour workout weight.

• Athletes should not run, bike, or swim in extreme hot or cold environments.

• Proper calorie intake is important. In addition, runners should get 1,300 mg of calcium per day (1,500 mg for females with no menstrual period).

• Female athletes should keep track of their menstrual periods. They should see a doctor if they start to miss menstrual periods.

Flat foot

Normal arch

High arch