Whether you’re a seasoned runner or just taking a brisk walk around the block, there are eight basic steps you can take to avoid injuries. Tip 1: Always warm up and cool down. Start with gentle movement and ease into and out of your workout. “The warmup helps to go from kind of a static state to getting the heart rate up a little bit, getting some blood flow to your muscles and joints,” said Heidi Beer, health and wellness coach, Kinwell Health. Tip 2: Hydrate, hydrate, hydrate. Beer suggests drinking at least 92 ounces of water for women per day and 120 ounces for men. Tip 3: Incorporate dynamic stretching. This activates your muscles and improves joint movement and flexibility. The stretches will take your joints through a fuller range of motion compared to doing a stretch where you’re standing still, so your body will be more mobile. You can rotate your ankles, knees and hips, and include upper body arm movements, like backstrokes and front strokes. You can also engage your waist and core. Tip 4: Crosstrain. If you’re doing the same cardio workout over and over again, it is beneficial to change it up and try something like strength training. “Do something different, so you’re not getting that constant wear and tear,” Beer said. Tip 5: Listen to your body. If something hurts or doesn’t feel right, it’s always best to rest rather than push too hard. Tip 6: Use appropriate footwear. Proper shoes can help you avoid a fluke injury. Tip 7: Eat water and fiber-rich foods. This includes vegetables and fruits, whole grains and beans. “They’re really nourishing our body, giving our body what we need,” Beer said. “Plus, that gives us energy.” Tip 8: Build up and take your time. Pushing yourself too hard can exhaust your body and leave you prone to injuries. “Start low and go slow,” Beer said. Find more resources to stay healthy and avoid injuries this fall on the Kinwell Health website. Sponsored by Premera Segment Producer Joseph Suttner. Watch New Day Northwest 11 a.m. weekdays on KING 5 and streaming live on KING5.com. Contact New Day.