Include the following elements in your running programme and you'll be guaranteed to be less prone to injury

Warm up: Mild exercise before a workout is needed to warm the muscles by increasing respiration and circulation, both of which help deliver much-needed oxygen to your muscles.

Stretching: Used after warming up - e.g. an easy jog - stretching reduces muscle tension, develops flexibility, promotes circulation and generally prepares the body for hard exercise. You should stretch after warming up, because a warm, pliable muscle is less likely to tear than is a cold one. Stretch your legs and lower body especially, but don't ignore the upper body. Many athletes prefer yoga for their stretches.

Hydration: Taking in liquids is vital. You should drink at least one litre of fluid - and possibly more - for every hour that you run. A runner may lose up to two litres of sweat per hour, which means possible dehydration in as little as two hours. Any time that you're going to be running for more than two hours, you should plan to drink as much as you can tolerate - the colder the better. Always drink before you feel thirsty.

Progressive muscle relaxation: This is a relaxation technique that many athletes have found useful as a recovery aid. The name goes a long way towards explaining the technique. You start in a quiet, relaxed environment, usually lying flat on your back, and begin with a certain muscle group - e.g. your feet. Concentrate on relaxing those muscles, then work progressively up the body, relaxing each muscle group as you go.

Strength training: All runners can use weightlifting to increase speed and prevent injury by strengthening areas of weakness. Runners often concentrate their strength-training efforts on the upper body, with high-repetition, relatively low-weight sessions. To save their energy for running, racers should generally cut down on weight-training sessions when the racing season begins.

Cool-down: Include a period of gradually diminishing activity after a workout. Follow it with stretches. Never stop exercising abruptly; always cool down.

Taken from www.runnersworld.co.uk