by Jewel Sonne

Created on: July 03, 2007

Running is a very rewarding endeavor, but like most exercise routines, it has its hazards. Once you get in the rhythm of running regularly, it can become quite enjoyable, so enjoyable that you may forget important safety precautions. While you are keeping your body in shape, you want to make sure you are doing it right, so you don't end up harming yourself along the way.

First off, good shoes are crucial to a good run and good health. Never run in something you're uncomfortable in; the discomfort will just grow as you continue running. Get shoes that are meant for running, ones that breathe well and have good shock-absorption (pounding on the pavement day after day can really take a toll on your feet). The cheaper they are, the less quality they have; when it comes to your health, it's worth it to pay the extra money for a good shoe.
When you get new shoes, you may want to break them in with a few short runs first. Running long distance on new shoes can cause blisters and discomfort for you feet. Give the shoes some time to loosen up and mold around your feet to fit your unique shape.

Hydration is key when you're doing any kind of physical activity, including running. It's important to drink water all the time, especially when you'll be loosing a lot of it through sweating. Drink throughout the day and bring a water bottle with you if you can on your run. Don't drink a lot just before you start unless you want burps, hiccups, and cramps during your run. If you have a water bottle with you, don't drink in big gulps; take small sips throughout your run to keep you hydrated.
Without sufficient hydration, problems can occur from getting a dry mouth and a hoarse throat, to getting heat stroke. So don't forget your water.

A lot of running injuries are not even caused by running. People will often jump right into their exercise routine without getting ready. You can do your body a favor by stretching and warming up before a run to prevent injury. Any kind of activity can warm your body up - brisk walking, a light jog, or jumping jacks. Once your muscles are warm and the blood is pumping through them, it is easier to stretch them out. Stretching before running - touching your toes to stretch the hamstrings, pulling your foot behind your back to stretch the quadriceps, or pushing down or backward on one leg at a time to stretch the calf muscles - help prevent many an injury.

WHEN you go running is very important if you want to do the best for your body. If you are running

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