1.Start Slow

If you cannot run a mile, chances are, you’re running too fast. Never be embarrassed about your 13min/mi pace because everyone starts somewhere. With that being said, ease into running. If you have never run a day in your life, do not go straight into running 20+ miles per week.

2. If you follow a running plan, make sure the plan is for your level of fitness

I made the mistake of choosing an intermediate running plan for my half marathon training and my body became overworked and easily fatigued. I had to take a two week break in my training plan to recover from injury. If you are a beginner, follow a beginner plan. 

3. Make sure you get your form down

Knees straight, don’t over-stride, chest to the wind. If you do not have good form, you are more prone to injury. Inward knees can lead to knee pain, over-striding can lead to shin splints. Practicing running form and being conscious of your running form during your run. 

4. If something hurts, take the day off

Resting can feel like a setback, but if you’re in pain, you need to rest. If you continue to run on an injury, it will only prolong recovery time. On this rest day, stretch, research movements to strengthen the muscles around the injury, apply heat, and ice. If you have insurance, some physical therapy places can give you a free consultation on your injury so you can do exercises at home and recover quickly. 

5. Fuel up

Eat! Make sure you are getting proper nutrition and electrolytes for the amount you are running. Not eating can cause a huge setback in your training. In order to get faster and stronger, you need to eat. If you want to lose weight, be in a small calorie deficit. 

6. Get proper running shoes

A good running shoe should support you, propel you forward, and be light weight. I love my Brooks Ghost 15s, but do your research and find what will work for you. 

7. Never skip warm ups and stretching 

Warming up your body will prevent injury and allow you to go faster on your runs. Stretching will allow your muscles to recover and keep them healthy, also preventing injury. Tight muscles can cause stress in other places in the body and can lead to injury. For example, tight hamstrings can lead to lower back pain. 

8. Listen to your body

If running is starting to feel much harder to do, take a break. If you are sick, take a break. 

9. Try to time your runs with the weather

If you have the privilege of being able to run at any time, run outside when it is cool and dry. Running should be enjoyable so pick a time where you won’t get drenched and you won't die from a heat stroke.  

10. Do not make weight loss your main goal

Running will be absolutely miserable if your only goal is weight loss. If you want to lose weight, I would stick to walking (I actually lost more weight walking every day than running). It is much safer and more sustainable to do a larger calorie deficit walking than running.