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Avoid running- and yoga-related injuries with these tips

Here are 10 yoga-safety tips to get on the mat safely:

1. Start with a beginner's yoga class; tell the instructor you are new
   
   
2. Work with a qualified yoga instructor. Ask about her education and experience
   
   
3. Take a small class, so you can get one-on-one help if needed.
   
   
4. Tell your instructor if you have any pre-existing medical conditions or injuries. She can show you modified poses, if needed
   
   
5. Know your limits. Do not try positions beyond your experience or comfort level
   
   
6. Warm up thoroughly before a yoga session; cold muscles, tendons and ligaments are vulnerable to injury
   
   
7. Wear appropriate clothing that allows for proper movement
   
   
8. Educate yourself. Learn what type of yoga you are practicing; some are more strenuous than others
   
   
9. Listen to your body. If you are experiencing pain or exhaustion while participating in yoga, stop or take a break
   
   
10. Combine muscle-building exercises and yoga. If you strengthen a muscle too much without stretching it, it is more susceptible to strain.

1. Take 5 to 10 minutes to warm up
   
   
2. Change your running sneakers every two hundred miles
   
   
3. Eat healthy for proper nutrition
   
   
4. Avoid overtraining
   
   
5. Run on even terrain