For a start, you say you have a base of two years of running. That is great. If you've accomplished this without injury and with improvement in both your distance and time, you don't need much additional advice. While you haven't told us your age, mine is 54. I confess to taking cheap one-a-day vitamins, but no supplements. The danger period for injuries, to me, is always the winter months, when your mileage may decrease and your body may not be at its most supple. Here are some of my injury-avoidance suggestions: (1) Keep a diary and run consistently a minimum mileage month after month (say 100 miles, then moving up to, say, 200 miles + for marathons), (2) Start each short run safely (for me, 6.5 MPH on the treadmill for 0.5 to 1.0 miles) before moving to, say, 10k speed, (3) Do any speed work after having run at least 3 miles under the conditions of step 2, (4) Enter races, as motivation, as supplements to your long runs, and as insurance that you will meet your monthly mileage in step 1, (5) Wear top-of-the-line shoes (you can save some money by buying last season's model on the internet) with separately purchased insoles, (6) Protect yourself (for me, bandages on the inside of my feet, grease on my thighs, and nip-guards on my chest), (7) Wear appropriate clothes (synthetic socks, shorts, and shirts, plus tights, multiple layers, gloves, hats, and ear protectors for the winter), (8) Do weight training to maintain overall body fitness, and (9) Hydrate. Good luck!
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