Runners and injuries seem to go together like kids and dirt; you rarely have one without the other.

According to a recent survey conducted by The American Running Association, 90% of its members report missing a workout at some time because of an injury. While injuries can result from traumatic events such as tripping over a curb or biomechanical problems such as a misaligned kneecap, the majority occur from overuse. "Many runners just do too much, too soon, with too little recovery," says Susan Kalish, American Running Executive Director. "Luckily there are ways to avoid injury or treat a minor problem before it becomes a chronic, nagging injury." The following 10 tips can help reduce an athlete's downtime.

Tip #1: Do not increase mileage by more than 10% per week. The body grows stronger if it is stressed in small increments, but breaks down when stressed too much. Studies show that increasing mileage by no more than 10% per week helps you grow stronger, while avoiding injury. Follow the 10% rule whether you plan to increase your weekly running from five minutes to 25 minutes, or from 40 miles to 60 miles. Avoid increasing duration and pace at the same time.

Tip #2: Always follow a hard workout with an easy one. The body's like a cell phone; if you continue to use it, without recharging, it will eventually wear down. By incorporating easy workouts into your program, you'll allow your body the chance to rest and repair itself. Easy days can mean taking a day off from exercise, or running at a distance and pace that feels enjoyable and relaxing.

Tip #3: Add strength training to your workout. "One of the few training programs that has been shown to reduce running injuries is cross training with weights," says Kalish. "Proper strength training can help you overcome muscle imbalances that lead to injury, as well as strengthen connective tissues that help support joints in the body."

Tip #4: Do regular self-checks. Tune into what your body is telling you. How do your muscles and joints feel? How do your breathing and heart rate feel? Are you straining to keep up your pace? "Anything that doesn't feel the same as usual may be an early warning of overuse," warns Marvin Bloom, M.D., American Running Editorial Board Member and orthopedist from Burlingame, Calif. "Keep a training log to not only record your exercise efforts, but also how you feel during and after each workout."

Tip #5: Respond to pain immediately. If you experience pain after a workout, use ice massage or a cold pack. Apply cold treatment for 10 minutes every two to four hours to relieve pain, and to reduce inflammation and swelling. "If you use a cold pack or wrap, make sure it's not too tight and place a cloth between it and your skin," advises Kalish. "Also try to keep the injured area elevated as much as possible for the next 48 hours; this assists blood circulation. After 48 hours, if inflammation has subsided, apply heat to help promote healing."

Tip #6: Do not take pain-relief medications in order to complete a workout. "Non-prescription medications such as aspirin, ibuprofen, and naproxen reduce inflammation and relieve pain. But they do not speed healing," says Trevor Smith, a retired research chemist from Kensington, Md. "Taking anti- inflammatories prior to a workout may mean pain-free exercise, but you you're still stressing damaged tissues. This can prolong the healing process."

Tip #7: Choose active rest over no activity. "Active rest, or easy exercise, is better than inactivity because it stimulates blood flow and promotes healing," says Paul Kiell, M.D., American Running Editorial Board Member and physician from Far Hills, N.J. "If slow running is painless, but picking up the pace makes you sore, then stick to the slow stuff until you feel better." Or do other activities, such as swimming, aqua running, or cycling until you can run pain-free.

Tip #8: Don't wait too long to seek professional help. If you have pain that does not respond to a week of ice, compression, elevation, anti-inflammatories, and cutting mileage by 50%, see a sports medicine specialist. "Not only can a professional help you diagnose and treat the condition, he or she may also be able to help you determine any biomechanical abnormalities that can lead to reoccurring injury," says Kalish.

Tip #9: Try to maintain a positive attitude. Your immune system fights injuries with a complex army of nutrients and special cells. But your immune system doesn't work alone. "Your mind also has a voice in what goes on," says Fred Surgent, Ed.D., coordinator of the exercise physiology laboratory at Frostburg State University. "Feelings, attitudes, and beliefs are organized in your brain and communicated to your immune system by chemical messengers. A positive attitude can go along way to help speed healing."

Tip #10: Ease back into your regular training program. It's tempting to jump back into your regular routine when feeling better, but injured tissues may not be fully recovered. It's during this time that you're particularly vulnerable to re- injury. Follow the 10% rule to ease into your normal training mileage, and continue to ice and apply heat to the area.

For information on the prevention and treatment of a variety of overuse injuries, visit www.americanrunning.org and click on Injuries & Sports Medicine. To receive The American Running Association's brochure, Running Injuries, send a business-size, self-addressed, stamped envelope to Injuries, c/o ARA, 4405 East West Highway, Suite 405, Bethesda, MD 20814. This brochure can also be viewed on our Web site: click here.

For more information regarding this press release, call Barbara Baldwin at 1-800-776-2732 or send e-mail to run@americanrunning.org.

The American Running Association is a non-profit, educational association of runners, medical professionals and corporations dedicated to promoting running nationwide. For over 30 years, The American Running Association and its sister organization, The American Medical Athletic Association, have been influential clearinghouses, providing information and support to runners nationwide. All proceeds support the association's mission. To learn more about the benefits and resources of the American Running Association, click here.