Home > Fitness > Sport > Running 25 April 2005 Running smart, running strong Runners need to stay S.M.A.R.T. to cut their risk for overuse injuries, experts say. 0 take a Flexibility test » Receive Health tips » Ask Fitness Expert » Join Health24 on Facebook » Runners need to stay S.M.A.R.T. to cut their risk for overuse injuries, experts say. The following S.M.A.R.T. tips can help prevent overuse injuries, the association says: Stretch. Perform specific stretching exercises before and after each run, concentrating on the calf, hamstring, quadriceps, groin, buttocks, outside of the knee, and back. Move. Proper body posture and body mechanics will help reduce the strain on the body. Add it up. Runners should take a gradual approach to increasing their running distance and speed. Pushing too hard from one week to the next could result in an injury. Mileage should only be increased about 10 percent per week, the experts say. Reduce strain. Avoid running on hard surfaces. Dirt paths are better than asphalt and asphalt is better than concrete. Beware of grass, which can hide holes, rocks and other hazards. Rotate activities - running, cycling, swimming - in order to reduce strain. Don't overdo it. Proper rest is essential. Drink plenty of fluids while running. Talk to a physiotherapist for fitness and injury prevention advice. NEXT ON HEALTH24X The benefits of skipping your way through your exercise routine 2020-09-07 10:51 More: SportRunning advertisement Read Health24’s Comments Policy Comment on this story 0 comments Comments have been closed for this article. Logout Comment 0 characters remaining Share on Facebook Loading comments... Live healthier Lifestyle » E-cigarettes: Here are five things to know E-cigarettes have become hugely popular in the past decade, but a rash of vaping-linked deaths and illnesses in the US is feeding caution about a product that's already banned in some places. Allergy » Ditch the itch: Researchers find new drug to fight hives A new drug works by targeting an immune system antibody called immunoglobulin E, which is responsible for the allergic reaction that causes hives.