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If you run or jog for exercise, you can reduce your risk for an overuse injury by following these suggestions from the American Academy of Family Physicians:
Don't boost your mileage by more than 10 percent a week.
Don't run more than 45 miles in a week.
Try to avoid slanted or uneven surfaces.
If you have pain, stop running. Rest for two to three days. If the pain continues for more than a week, talk to your doctor.
Alternate strenuous or hard workouts with easy workouts.
Change your running shoes every 500 miles.