Wear good athletic shoes, such as shoes
with cushioned soles (especially heels) and good arch support. Physical
therapists, orthopedists, podiatrists, and sports medicine health professionals
can advise you.
Buy new shoes every few months, because padding
wears out. Also buy new shoes if the tread or heels wear down. The expense is
worth preventing ongoing (chronic) foot or ankle problems.
reasonable in your training:
Stretch your foot, ankle, and leg
muscles before and after exercise.
Avoid rapidly increasing the
number of miles you run, running or training uphill, and running on hard
surfaces, such as concrete.
Avoid excessive sprinting (short, rapid
bursts of running).