#1. Wear sunscreen/ sunblock even when it is overcast or cloudy outside to have protection from harmful rays of UV-A and UV-B light.
#2. Wear a cap when running to not only impede sweat in your eyes, but also to protect the crown of your head from direct sun exposure.
#3. Use your running shoes around in them. We walk in a different way compared to how we run, which will change the wear pattern on the shoe.
#4. Consider changing your running shoes every 3-4 months depending on the shoes mileage and wear of the shoes.
#5. Join a local or neighborhood running group which may be inspiring, as well as a great social and networking opportunity to train and meet other fit-minded people. This may also increase one’s accountability and commitment to the running program.
#6. Stretching is an essential part of any running program and this must be included in your warm-up and cool down periods. This is critical to minimize the risk for injury to muscles and tendons.
#7. If you wear orthotics when walking, it is necessary to have a another set of orthotics made for your running shoes. Your feet will appreciate this kind gesture. You will benefit from this orthotic change and your running dynamics and kinematics will improve.