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Needs a level of training

Increase your activity over time, but stop short of pain. If you start to feel pain after three miles of running, stop short of three. You will not increase your endurance by continuing the activity when you´re in pain.
Return to previous levels only when you´re free of pain and have full range of motion in the affected area. Give special attention to any recurrent injuries before they become chronic problems.
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Stretch, baby, stretch

Stretch before and after running, using smooth, steady motions rather than quick and bouncy movements. If your sport involves throwing, throw gently at first to avoid rotator cuff injuries which involve muscles that control shoulder rotation.
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Avoid overuse injury

With cross-training, you are less prone to overuse injuries that sometimes occur from doing the same exercise movements over and over again.
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Safety tips

Good technique and supervision:
Instructors should emphasize the importance of good technique.
An aerobic session should begin with a gentle warm-up and stretching.
In novice classes, or where a new technique is involved, a second instructor should be available to move among the participants and correct any faults.
Participants with injuries that may be related to poor technique should seek advice from their instructor about how to improve or correct their technique.
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Exercise options for cross-training

Here are some of the exercises you can use in your cross-training program like;walking, jogging, biking, rowing, stair climbing, swimming, exercise videos, etc.
Any combination of aerobic exercises will do. You simply go from one to the next with very little time between them.
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