There are many people out there that want to run but do not know how, when, or where to start. Here are some tips to help get you laced up and out the door.

First off, if your bodily insecurities are stopping you from running around your neighborhood block, remember that everyone has to start from somewhere. There is no such thing as a ‘runner’ body because being healthy is the best body type. I promise you that no one is judging you (unless they are jealous) because of how your body looks and doesn’t look like.

Investing in a good pair of shoes is essential for a runner. Beginners with very low mileage can sometimes get away with wearing the wrong shoes, but once you start adding miles, injuries will start to occur. Every foot is different, so what works for your friend won’t necessarily work for you as well. In addition, wearing the right pair of shoes will help prevent injuries and help you run more efficiently.

A huge advantage of running is that it doesn’t require the excessive equipment that most other sports require. Most people already have some form of running clothes; running shorts and a dri-fit shirt (really, even a normal t-shirt works). Women should invest in a couple good pairs of sports bras that are either medium or high support because running is a high impact sport. Socks are also important for runners because with the right pair, you can prevent blisters and other nasty things caused by this wonderful sport. Some other accessories you might want to look into are watches (to time yourself, GPS, etc), headbands/flo-bands, and icepacks/heatpacks for injuries.

Finding a nice spot to run can be difficult depending on the area you live in. Try finding trails near you and go have adventures on them. If trails aren’t an option, experiment with some road running and make your own route. If you want to simplify it even more, simply run laps around your neighborhood. In addition, look up some local running clubs to connect with other runners and go on runs together. As a last resort, run on the treadmill, but it does not offer a realistic representation of running; it does not have wind, heat, hills (although you can set incline), and uneven footing to increase stability.

Injuries are virtually inevitable when it comes to such a high impact sport and learning how to prevent and treat them is an important skill to have. Make sure to stretch lightly once a day, hitting the major muscle groups; core, quads, glutes, etc. Build up strength by doing pushups, pullups, crunches, planks, etc to supplement your training. In addition, cross train by swimming or biking (any other activity that raises your heart rate works as well) to train the muscles that are not always used when running. Ice your legs often and especially after hard runs and take rest days when you need them. If you do end up getting injured, take time off and do not keep running on the injury because that will only make the pain worse and will extend the recovery period. Follow the RICE method; Rest, Ice, Compression, Elevate. It is very important to remember not to get discouraged and use this time to take advantage of the pool (running in the pool mimics the same motion, but puts less stress on the joints).

Most importantly, remember to have fun and be mentally strong. Running is a very rewarding sport and everyone can get something beneficial out of it!