Summer Cartwright works out seven times a week, runs up to 45 miles and strength trains twice. After years at that intensity, the CNN Underscored health and fitness editor relies on fitness and recovery products to support her body and help prevent injuries.

Her routine begins and ends with 10 minutes on a foam roller. Research cited in the guide links rolling before exercise with improved flexibility and running cadence, while rolling afterward can accelerate recovery.

Cartwright also uses foam rolling to address runner’s knee discomfort and an aching lower back. Although she owns a basic smooth roller, she prefers a rigid model with raised surfaces because it provides a more intense massage and targets tight areas efficiently.

Calyn Brooke, a National Academy of Sports Medicine certified personal trainer and instructor at Form, says basic equipment can go a long way. She also recommends resistance bands for activating muscles and deepening stretches before exercise.

Cartwright uses a set containing five resistance levels. She stretches a medium band laterally 10 to 15 times before rows and reverse flyes, while a lighter band around her quads adds resistance to side kicks before runs and lower body workouts.

Running shoes are another important part of her approach. Because she overpronates, Cartwright wears Hoka trainers with built in stability features that keep her ankles from rolling inward and reduce excess stress on her knees and calves.

The shoes also have substantial cushioning for shock absorption on cement and treadmills. For strength sessions, she switches to hybrid shoes with flat bottoms for stability during deadlifts and lunges, plus enough cushioning for running and cardio bursts.

Strength training itself is central to Cartwright’s marathon preparation. Steph Kessell, a head coach at Runna, says weight training strengthens muscles, tendons and bones, enhances endurance, corrects imbalances and helps prevent injuries associated with fatigue.

When Cartwright cannot reach the gym, she uses 8 pound dumbbells for upper and lower body exercises at home. She can hold two weights in one hand when she needs additional resistance for moves such as Russian deadlifts or single leg hip raises.

A grippy Lululemon yoga mat keeps her hands and feet secure during planks and lunges. Its cushioning protects her joints during workouts and cooldown stretches, while an antimicrobial additive helps prevent mold and mildew after sweaty sessions.

Balance work is another priority because 1 in 4 adults aged 65 or older falls each year, according to the CDC. Anne Marie Skylis, vice president of fitness programming at Chelsea Piers Fitness, says balance training can prepare the body to respond more effectively in dynamic environments.

Cartwright uses a stability ball for planks, hip thrusts and other core or lower body exercises. Placing her hands, feet or back on the ball creates instability, requiring her body to find balance while strengthening different muscle groups.

She also checks the Oura app each day for information about sleep and readiness. Strong sleep brings more aggressive movement goals, while poor rest prompts the app to recommend an easier day, allowing her to reschedule demanding workouts.

Skylis explains that overuse injuries such as shin splints occur when tissue is loaded faster than it can adapt. Increasing running mileage, strength training weight or total exercise volume too quickly can place athletes at risk, particularly when multiple activities overlap.

Brooke recommends combining mobility, stability and recovery work throughout the week, while also varying exercise intensity. Dynamic movements and core work can prepare the body before training, while gentle hip, calf, hamstring and quad stretches can support circulation, flexibility and range of motion afterward.

Experts from Harvard Medical School recommend warming up and cooling down for five to 10 minutes around each workout. Research cited in the guide also links weight training with a 19% lower cardiovascular disease risk and a 27% lower neurological disease risk.

For gradual strength progression, NASM recommends the two for two rule. Someone who completes two extra repetitions beyond the usual range during the final set of two consecutive workouts can increase upper body loads by up to 5% and lower body loads by up to 10%.

Cartwright recommends that runners increase weekly mileage by 10%, though experience and goals can affect training. She also advises adjusting pace or weight in hot conditions, when the body must work harder to cool itself.

Normal soreness may last several days and improve with light movement, but severe stiffness lasting more than two days may be delayed onset muscle soreness. Sharp or persistent pain, swelling or bruising warrants medical attention, and Brooke advises athletes not to ignore pain.

Rest days allow the body time to repair, while massages, hot baths and compression boots can aid recovery and help prevent delayed onset muscle soreness. CNN Underscored says its editors independently select and review products, and Cartwright tested every item in the guide for up to several years.