by Jennifer Williamson

Created on: April 22, 2009

Running is a great activity to get in shape, burn off stress and stay healthy, if you run smart and use good sense. But, there are pitfalls in the running world that can trip you up as easily as an untied shoe, so keep these ideas in mind as you venture out on the open road.

Shoes, shoes, shoes

Before you take that first step out the door, make sure you invest in a good pair of properly fitted running shoes vs. hitting the road in your trusty Keds. Every runner is different, so shoe choice depends upon individual preferences and needs. Fortunately, there are plenty of shoes out there to fit the bill. A running specialty store is a good place to start, since they are equipped to help assess your gait and determine a shoe that best suits you. You can compare different styles of shoes by trying them on and "test driving" them before purchasing. By taking the time and finding a good shoe, you'll save yourself potential problems and possible injury that can accompany ill-fitting shoes.

Blister-Bustering Socks

You're all set with a pair of great shoes; don't ruin your running mojo by wearing them with a pair of cotton socks. Cotton is not your friend as a runner, and wearing cotton socks will result in painful blisters on those tootsies of yours. Thankfully, the advent of moisture-wicking socks will allow you to run to your heart's content and keep blisters at bay.

Looking the Part

Now that your feet are taken care of, don't forget to dress in that moisture-wicking material as well. Just about every piece of running clothing that you could ask for is made from this wonder-fabric, which allows your clothes to "breathe", keeping you comfortable as a result. An added bonus is that these fabrics also help to prevent painful chafing that can result when sweat, skin and fabric collide.

Take it Slow

If you're a beginner, don't expect to waltz out the door and knock out five miles straight out of the gate. A great way to ease into running is by utilizing a run/walk routine. For example, start out by walking for five minutes, running for 2-3 minutes and walking again. Repeat this routine several times in a workout, and over time, work towards decreasing the walking time, and increasing the running time. This is the smart way to begin your journey as a runner, and will keep you from burning out quickly or injuring yourself by doing too much too soon.

The 10% Rule

Regardless of how far you are running, you want to make sure that you don't increase your weekly mileage by more than 10%

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