The first rule of physical fitness is to make sure the programs or exercises in which you are involved are safe. Safety is always a concern when exercising. By following proper instructions, watching out for others, drinking plenty of fluids, and working out with a friend you can eliminate most safety risks. Additional considerations include:

• Always perform the prescribed warm-up and cool-down exercises before and after the training activity.
• Perform only the prescribed number of sets and repetitions on your training program. Proper form is more important than the sloppy execution of more repetitions.
• Perform all the exercises in the order listed for each exercise in your program. If you miss a day of training, pick up with the next day of your training schedule.
• Exercise with a training partner whenever possible.
• Although a little muscle soreness is to be expected when beginning a new physical training program, do not aggravate injuries by continuing to exercise when you are feeling pain or discomfort.

*DO NOT begin a physical exercise program before talking to a physician, and passing a routine physical examination.

Injuries are not uncommon during intense physical training, however most injuries can be prevented. Many common injuries are caused by overuse—exercising too much and too often, with too rapid an increase in the workload. Most overuse injuries can be treated with rest, ice, compression, and elevation.

The most common running injuries occur in the feet, ankles, knees, and legs. Although such injuries are hard to eliminate, there are ways to keep them to a minimum. Preventive measures include proper warm-up, cool-down and stretching exercises, and allowing enough recovery time between hard bouts of exercising. For example, several days of hard running without rest between each session can also be a major cause of injuries. Another preventative measure is to buy proper running shoes with good arch supports for the type of foot you have. Stores with properly trained footwear employees can help you select the right shoe for you.

For further information about Army Fitness Standards and safety measures, please refer to the Army Physical Training Pocket PT Guide.