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Here are some guidelines for preventing sports injuries i get them from my personal trainer at the gym.

• Warm Up
  
• Cool Down
• Stretch Slowly and Gently
• Wear Proper Attire
• Pay Attention to Nutrition
• Rest

- Warm UP :

• Beginner
  Try walking briskly at a 3 to 3.5-mph pace (walking a mile in 17-20 minutes), beginning with 10 minutes per day for the first three weeks. Slowly increase the time you walk by 5 minutes per week until you are able to walk 30 minutes per day, six days per week.
• Intermediate
  If you are already in good shape, start at this level. If not, you can continue here after about a month of the “Beginner” program. Aiming for a pace of 3.5 to 4.5 mph (13-17 minutes per mile), walk 3 miles (about 45 minutes), 3-5 times per week. If you find that you can’t walk that fast, increase the distance that you walk instead.
• Advanced
  If you already do fitness walking and/or are in excellent shape, increase the intensity of your workout by doing the following:
  • Walk/hike with a 10-15 lb. backpack
  • Add uphill/downhill and stairclimbing to your regular walks
  • Walk on the beach; the sand will increase your intensity level
  • Use 2-3 lb hand weights and continue your arm swing motion
  • Try race walking (5-9 mph). There are many local organizations and competitions you can join.

Cool Down: After exercising, cool down. Decrease the intensity of your exercise and continue to move for 5 more minutes.

Stretch Slowly and Gently: Inhale and exhale regularly while stretching. Hold the stretch for 10-30 seconds.

Wear Proper Attire : designed for the activity and socks made with cotton.

Rest : If you are tired or have had insufficient sleep.