The best way to ensure you remain injury free is to combine your regular running with some targeted core exercise.
The core exercises will strengthen your abs, back and pelvis for better banlance and stability.
This idea of working on core exercise came to me while reading an interview of a 56 year old runner, Reno Stirrat who just finished 2010 Boston full marathon in 2.40s. This Dude has been running sub-three hours marathon since 1970s.
To be able to run that fast over the years you need to work hard on your fitness to ensure you remain injury free.
When Reno was asked his injury prevention secret, core exercises, especialy for the hips. he answered.
He was kind enough to describe his exercise routine,
For the upper body I do pull ups, push ups, dips, running arm motion with 10 lb. dumbbells and curls. For the legs I do one-legged squats with 15 lb. dumbbells and lunges with 15 lbs. I also do one leg hip exercises with a band for the hips. Sit ups, plank, side plank and reverse plank are what I do for core . I do this 2 to 3 days a week.
Do some of this core exercise/strength training exercise and you will becomen a better runner. You will train harder, run faster and run injury free.
Read Reno interview at runners world
Visit Reno coaching website distance running tips