According to PT Rob, running is a great way to get exercise and increase stamina and endurance. Check out these tips before you lace up your shoes, especially if you’re planning to run long distances.

•  Increase your weekly mileage by no more than 10 percent per week.
• While increasing mileage, drop your mileage by 20 to 30 percent every fourth week to allow your body to recover.
• Take a rest day when pain is present during your run, or when you have to alter your gait pattern.
• Set short and long-term goals to keep yourself motivated.