In order to prevent running-related injuries, I make sure to do the following:
• Foam roll every morning and night, before and after runs. Foam rolling is a form of self-myofascial release (fancy term for self-massage), and can significantly loosen up your muscle and enable them to have proper, pain-free movement.
• Post-workout or run, I make sure to include a cool-down (slow my pace, walk, auxiliary stretches).
• When I am training for a race, I make sure to increase my mileage by no more than 10% weekly. Gradual mileage buildup is important in order to prevent overuse.