Raise your feet as high as you comfortably could and at the same time swing both of your arms as you continue moving up (as in running up the stairs) or down (running down). To make the activity a good form of workout, run about 20 steps up before walking down to where you started. Do the task for several times until you recover your own breath. The tendency of new runners is to start out running as fast as they can only to find out they cannot maintain their pace. Focus on your own pace, the one most comfortable to you. In any case, you have plans to increase them in the future. This can also help you maintain a uniform heart rate and improve your endurance. But because your body works differently, you can design or look for a training plan that can help you increase your mileage at a proper intensity. 5. Put some diversity. To take the monotony out of your training, make sure to run different routes from time to time, run at different paces in a single session, and run at different paces on given days. Another way is to take advantage of the pre-programmed courses on most of the new models of treadmills. These courses include several changes in speed and incline. Runners who have tried them swear they are no different from those natural elements they meet in outdoor running. Still another use of the treadmill for runners is to use them to train for faster speeds, say, if you are angling to enter in your local 5K run. And if you ve been running for a while, you most likely have experienced any of these common injuries: 1. Runner s knee Also referred to as iliotibial band syndrome (ITBS), runner s knee is characterized by the tenderness of the iliotibial band (ITB), the connective tissue outside the thigh, and causes friction between the ITB and thigh bone. Smart Ways To Prevent Running Injuries Incurring injuries can pass as one of the greatest nightmares of many runners, which is why it is very important for every runner to be extra cautious down the road. Many factors contribute to the runner s tendency to get injured; still, there are many ways to prevent running injuries.