Some useful tips:
1. If you are new to running or haven’t done it in a while start gradually, even by just walking at a faster pace. Increase your speed and running time day by day to allow your body to adjust.
2. Warm up with a few dynamic stretches before the run, and cool down after the running session by switching to a slower walking pace to allow your heart rate to return to normal.
3. Avoid eating directly before going for a run.
4. Keep yourself hydrated by drinking plenty of water before, during (if you run for longer than 30 minutes) and after the run.
5. If running outdoors and listening to music, ensure it is not too loud so that you can remain alert and aware of your surroundings during the whole running session.
1. MacAuley D. Oxford handbook of sports and exercise medicine. 1st ed.Oxford:OxfordUniversityPress, 2011:134
2. Start active, stay active: a report on physical activity from the four home countries’ Chief Medical Officers. Department of Health. http://www.dh.gov.uk, 2011.
3. 6 Ways running improves your health – http://www.runnersworld.com/health/6-ways-running-improves-your-health?page=single – Runner’s World