Health knowledge made personal
Alternate rest days
Run 3 - 4 days a week, and try to alternate between run days and rest days.
If you're running in a charity run or race, say 'Thank You' to the race volunteers.
Practice running harder in the last half of your runs.
Don't stretch cold
Most people now recommend that you do NOT stretch before running. Warm up first with a slow jog, and then stretch once you're warmed up.
Endurance then speed
Focus on building your endurance first, then worry about your speed.
Go to a running shoe store and buy a pair of running shoes that fit you properly. Ask the salesperson to help you pick out the right shoes. Do not run in your old sneakers.
Follow the 10 percent rule
Do not increase your mileage more than 10 percent per week.
Mix it up
Vary your running routes to keep from getting bored.
Make yourself a running mix that keeps you motivated, or enjoy the quiet and listen to your body.
No loose change
Don't carry loose change when you run, it will get annoying.
Patience is a virtue
Don't feel bad if you can only run for 15 minutes at first. It takes time to build endurance.
Rest is good
Build rest into your schedule. Rest is just as important an element as exercise in your fitness plan.
Practice running faster in the second half of your runs.
Run in one place
Try running on a treadmill if you don't feel like running outside.
Start out slow
Start out slow. At first, run at a pace that you can still carry on a conversation.
Start out slow
For races longer than 5k start out slow. You can always speed up.
Stretch it out
Do stretches after you run.
Trails are softer
Try running on trails. They're softer.
Wear sunscreen, even in winter.
Work your way up
If you decide to train for longer runs, do not try a marathon as your first race. Work your way up gradually.