• 5K. This is a great race for beginners. Seasoned runners also participate in these races at a very fast pace.
• 10K. When you are comfortable running a 5K, the next step is a 10K.
• 10 Mile. This type of event is challenging b...

• Light loose gear will help your body breathe and cool down.
• Use water in and on your body to cool you down during runs. Splash cold water on your head, back of your neck and under your arms.
• Don't push your pace in hot and...

• Dress in layers. Start with a thin layer of wicking material, a middle layer of polar fleece and an outer layer of nylon to protect against wind and rain.
• Cover your head. Wear a hat to help prevent heat loss, and gloves and warm socks if needed.

Your running should include more than just running.

Mix other activities like cycling, swimming, skating, aerobic exercises or strength training to help avoid getting burned out.

Keep your posture upright, head lifted, back should feel tall, and shoulders level. Keep your pelvis neutral and your hands relaxed. Let your arms swing from the shoulder joint.

As runners get tired, they tend to lean forward or back at their waist. Their shoulders may sta...

• Invest in Shoes and Gear. Visit a specialty running store to get fitted for the best shoes for you and check out gear such as running shorts, tops, or tights made of wicking fibers.
• Stay Safe. Do a warmup before you start, like a walk or an easy jo...

Eating anything you want may lead to weight gain after a few months of regular running. Instead, focus on a healthy balanced diet.

• Eat something light that is high in carbohydrates 2 hours before you start running.
• If you're going to run longer than 90 minutes, ...

• You should drink before, during and after your runs. Drink when you feel thirsty.
• As a general rule, you should drink four to six ounces of fluid every 20 minutes during your runs. Faster runners should increase their fluid intake to eight ounces e...

To keep up your motivation:

• Join a running group to help you when you face challenges.
• Consider running with music
• Keep a running journal
• Fill your personal spaces with motivational running quotes.

• *If you are a toe runner, your calves will get tight and you could develop shin pain.
• If you land on your heals, you are usually taking steps that are longer than they need to be. It wastes energy and may cause injury.*

Try to land on the middle of your foot, then ro...