2. Stretch your calves: After a short warm-up, stand in front of a wall or fence, with your feet about 2 feet from the base. Stand upright on one leg and extend the other leg forward so that your heel is on the ground and your toes point up against the wall or fence. Lean slightly forward to increase the stretch in the calf muscle. Hold for 30 seconds. Alternate legs and repeat several times.
3. Avoid cement sidewalks: Look for safe dirt roads or paths, asphalt walkways, jogging trails and running tracks (such as those at many high schools) — or even find a treadmill indoors.
4. Set goals: Make it a game to increase your distance or speed from week to week. Map out a 3-mile route — a good daily jaunt — but start with whatever feels right.
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