Apparel Tips

• Cotton socks will only lead to blisters; invest in socks designed for running.
• Do not skimp on a bra. Even if it costs more than your shoes it's still a bargain.
• Buy running clothes you look good in and that will motivate you to run.
• Always buy new running clothes during a reduction sale or at the end of the season when shops dump their last season's stock.

Shoe Tips

• Buy shoes in the afternoon when your feet are bigger.
• Double-knot your shoe laces so they will not come undone when you run.
• Buy running clothes you look good in and that will motivate you to run.

Prevention Tips

• Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing
• Do not increase your mileage more than 10 percent per week.
• Log your miles for your legs and your shoes (use an online log).
• Do not run two hard days back-to-back.
• Cut your training by at least 30 percent to 50 percent every 4th or 5th week for recovery.
• Don't stretch before a run. Warm up by walking briskly or jogging slowly for several minutes.
• Put some Vaseline or BodyGlide between your toes on long runs.

Nutrition Tips

• Hydrate. Make it a habit to drink water throughout the day.
• On long runs eat something every hour - whether you feel like it or not.
• To help recovery the most crucial time to eat and drink is in the hour immediately after you run.
• If you are running for more than an hour, drink enough electrolytes (e.g. Electral, Enerzal, Gatorade).

Training Tips

• There's no shame in walking.
• It's perfectly acceptable to take walk breaks (run 1 minute walk 1 minute then progress to run 10 minutes walk 1 minute etc.).
• At first keep your runs short and slow to avoid injury and soreness so you do not quit.
• Find a beginner training plan for your first race.
• Set realistic short-term and long-term goals.
• Vary your training routes. This will prevent boredom and prevent your body from getting acclimated.
• Do speedwork only after you develop an endurance base.
• Rest is just as important of an element as exercise in your fitness plan so incorporate rest into your schedule.

Race Day Tips

• A plastic garbage on race day is a very fashionable cheap disposable raincoat.
• If you conserve your energy during the first half of a race, you can finish strong.
• Don't make a full marathon your first race.
• Race day is not the day to try anything new (be it new shoes, eat new foods, or brand new clothing).

Mind Your Manners

• Always try to balance running with the people you love by making a schedule that involves and is considerate of everyone.
• Conscientiously share the trail with walkers, bikers and other runners.
• Remember to thank the race volunteers (e.g. when you get that cup of water at the aid station) as well as family and friends who support you.
• Don't neglect and irritate your family and friends by spending all your time running and talking about running.