Cardio Crunch

Run Injury-Free
One week out of every six, cut your weekly training mileage and frequency in half. You'll give your body a better chance to recover, and you'll avoid permanent, nagging injuries.

Stay hydrated
Proper hydration is just as important as proper nutrition. It is important to drink an adequate amount of fluid, but also to avoid drinking too much fluid.

Cool-down.
After each session, cool down for five to 10 minutes. Stretch your calf muscles, quadriceps (upper thighs), hamstrings, lower back and chest. This after-workout stretch allows your heart rate and muscles to return to normal.