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

You should drink before, during and after your runs. Drink when you feel thirsty.

If you are a toe runner, your calves will get tight and you could develop shin pain.

• 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 jog for 5 min.

• Road Running: running on paved roads, paths, and sidewalks.
• Treadmill Running: easier than outdoor running and can be gentler on your joints.
• Racing. Road races can vary from 5Ks to half or full marathons or even ultramarathons. 
• Trail Running:...

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.

• 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 but can be done for those who are ...

• 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.
• Don’t overdr...

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.

• 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 humid conditions. 

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