Jumping into a new sport can be a bit overwhelming, and running is no different than any other sport. There are several things that new runners need to know. So we have put together a short list of tips in an effort to help you get off to a successful start in running.

DON’T run with old shoes. Running with old shoes is a common mistake that can easily lead to an injury. Running shoes are good only for 300-400 miles, OR 6 months. You can’t always tell if a shoe is “dead” just by looking at it; the exterior of the shoe may look fine, but it’s the material inside the sole, known as EVA foam, breaks down and lessens the support and cushioning in the shoe. Buying a new pair of running shoes is much cheaper than paying for treatment of an injury.

DO buy the right shoes. We’ve all done it. The local “Big Box” sporting goods store is having a footwear blowout and we are thrilled to pick up a pair of inexpensive running shoes. This is great if you already know what shoes work for you, but most new runners don’t realize that running shoes come in a variety of types, from neutral shoes to stability shoes to motion control shoes. Making sure you have the right shoe for your type of foot is absolutely imperative. Visit a running specialty store that can give you individual attention and explain to you what shoe is right for you and why; this will help greatly with smart shoe purchases. Specialists at these stores are often runners themselves and are well-trained in running shoe fit and technology; general sports store employees do not have the same training, level of experience, or care in fitting new runners with shoes that will not cause injury. If you are in the Southern California area, we highly recommend the San Diego Running Institute.

DO know your limits. Doing too much too soon is a quick and easy way to cause an injury. Build your endurance and distance over time. If you have the money and the interest, a coach or trainer can create a training plan for you; however, a general rule is to increase distance at a rate of 10% per cycle. Some people do this on a weekly cycle and some on a monthly, it all depends on how much time you have before that goal race. Also, some people increase their distance 10% on just the long runs, whereas others increase based on weekly mileage . The further out you can plan, the slower you can build your base and the better it will be in the long haul.

DON’T ignore your nutrition. Proper nutrition is an absolute must. First of all, get used to running with a water bottle, because you will need to stay hydrated. Always bring water on your short runs; if you are heading out for a long run, you will want to have some form of electrolyte replacement drink, such as Powerade, Gatorade, Clif Shot, Ultima, etc. In addition to electrolyte replacement, you may want to have some calories in solid or liquid form. This is a very personalized part of running and can only be nailed down with experimentation. Try out different drinks, gels and bars to see what works best for you.

DO invest in athletic running apparel. When it comes to running, not all clothes are created equal. Avoid cotton clothing. Cotton absorbs sweat: running in wet, sweaty clothes will make you cold, weigh you down on long runs, and can cause painful chafing. Rather, choose clothing made of fabrics that wick away sweat. This should include your socks, shirts, and pants or shorts (or running skirts, for you fashionable ladies out there). These clothes are lightweight; provide a breeze when it’s warm, help cool you down when it’s hot; and help prevent chafing.

DO put safety first. First, find a running buddy. That old adage of “safety in numbers” is true, especially when running at night. In addition, running with a friend is a great way to stay motivated and on longer runs, it makes the time fly by. Second, leave the IPod at home, especially if you are running on a street with traffic. I know this is hard to news to take, but when you are listening to music you are not always able to hear what is going on around you.

Written by Jay Pedersen