1. Set your goals.
  2. Make a plan, review it frequently and stick to it.
  3. Find something enjoyable about each run.
  4. Respond immediately to any pains or different sensations.
  5. Make sure you have good equipment.
  6. Build your distance and speed slowly and gradually.
  7. Work on your flexibility (warm up and cool down)
  8. Do strength training for prevention and as part of your recovery. (at least 2 to 3 times per week)
  9. Cross train, if injured or feeling over-tired.
  10. Take rest days on a regular basis.
  11. Nutrition is very important: balanced meals, plenty of fluids and maintain acceptable body fat level.
  12. Consult knowledgeable people or books for advice on training or injuries.