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wear spandex shorts under your regular running shorts so you don't chafe

join your local running club—check

acce and appreciate the fact that not every single run can be a one

hydrate. make it a habit to drink water throughout the day

on long runs eat something every hour—whether you feel like it

to aid recovery the most crucial time to eat and drink is in the hour immediately after you run

bodyglide wherever things rub. they will help prevent blisters and chafing

do not increase your mileage more than percent

if you are prone to shin splints and lower leg pain try running trails

do not run two days back-to-back

ice aches and pains immediately

pay attention to your form. try to run lightly to minimize impact that could lead to injury

when running don't forget the bug spray

make sure you cut your toenails short enough so they don't jam into your shoes

be careful running on paths that force you to run consistently on a slant. it's on the hips knees

do not ice f than minutes at a time

buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs

at first keep your runs short and slow to avoid injury and soreness so you do not quit

set realistic short term and long term goals

laps around the local the high school track equals one mile

to keep cool in weather soak a bandana in water wring it out a bit and tie it loosely around your neck

cotton socks will only lead to blisters; invest in socks designed

find a committed running partner. it is much harder to skip a run when you have someone else depending on you

remember that- it gets easier

do not compare yourself to others. run within yourself

even a bad run is better then no run at all

if you normally run

don't be discouraged if you don't experience weight loss immediately

start a running blog

neosporin is

jogging slowly

do not use the after a race. it will increase inflammation and hinder healing

be aware of cyclists approaching you from behind and try to keep to the right. try to pay special attention when running

run facing traffic

never assume a car sees you

doubleknot your shoe laces so they will not come undone when you run

if you listen to music

walk a bit until you feel comfortable again

pick your route close to home —the more convenient it is the better chance you will have sticking

remember soreness one to two days after a run is normal

there's no shame in walking

vary your training routes. this will prevent boredom and prevent your body from getting acclimated

push through rough spots by focusing on the sounds of your breath and feet touching the ground

do abdominal breathing to get rid of side cramps

run on trails if at all possible. it will be easier on your body and you'll love it

dress as if it is degrees warmer than the temperature on the thermometer

later in evening to avoid mid-day heat