Plan a rest week. Make every third or fourth week a rest week and cut back your mileage considerably. Prevent blisters. To prevent blisters, minimize the friction between your foot and sock by wearing synthetic socks, and putting moleskin on high risk spots. Rest shin splints. If you get shin splints, treat it with rest, ice and elevation. Run pain free. Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing. Save your toes. Put some vasoline or BodyGlide between your toes on long runs. Stagger your runs. Stagger your longer, more intense runs with easier runs. Stay healthy. do not Run with a cold. It could Make It worse. Trails are softer. if you are prone to shin splints and lower leg pain Try running on soft trails. Warm it up. Cool it down. Make sure to Warm up and Cool down. stretch after you run.