2) Not wearing the proper shoes for your sport can be a huge factor in the alignment of your body. Check out the following sites for a general explanation of what shoes you will need for your specific workout; 3) Proper trength training my not be included in workout OR you are not strength training properly.
2) Make sure you schedule rest days and mix up your workout with swimming or cycling.
3) When adding strength training to your workout, talk to your personal trainer and let them show you how to properly perform each exercise and put together a workout that will work for you specific needs.
4) I like to always suggest before starting a new workout regiment (especially each year) go and see your doctor for a regular checkup. Let them know about your workouts and any issues you may have so that you can get yourself prepared before starting your 4, 8 or 12 week workout!