7 Things Every Runner Should Know

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On your mark, get set, go. Here are seven tips every runner needs to know. Get a good pair of shoes. Um, not those. Have your foot measured for a running shoe. Get a new pair every three to six months or every 300 to 500 miles.

To warm up, start with a one to two minute stroll then walk a brisk clip for another minute or two. Not tough enough? Try walking lunges and leg swings. Boost how far you run by no more than 10% per week. And limit yourself to 45 miles a week.

As you finish your run, ease into five to ten minutes of light jogging. Then down shift again to three to five minutes of walking. You actually don't have to stretch afterward. But if it feels good, go for it. Workout your leg muscles at least a couple times a week too. And if you're in pain when you run, take a break for two to three days.

And this is how to have safe, speedy fun in the long run.