all things are difficult". and running is no exception. from the novice beginner to the seasoned veteran, everyone has had to start somewhere. you may be an all knowing diety. or you could be a complete dunce. but no one is above learning something new every now and then. the thing about running is, it's an ever changing scene. for example, only a few years ago, it was common practice to stretch before running. but now, it's highly recommended to not stretch right before a run, but to walk or jog to warm up instead. then if you'd like you could stretch. and who knows, that could change anytime. the point is, no matter how long you've been running, things always change, and so it's important to stay connected to the information pipeline. and the best way to do that is to have a variety of sources. let us share with you some basic tips as well as some sources for ongoing information

do not increase your mileage by more than 10 percent per week - don't eat right before a run, give yourself a couple of hours - wear reflective gear if your running at night - walking is ok - cotton socks are off limits - replace your shoes every 500 miles - keep two pairs of shoes if you run every day, and alternate them to allow for recovery - don't eat spicy food the night before a race - don't run hard every day (unless your trainging for the olympics or something), allow yourself some recovery time - don't forget to wear sunscreen - visit these other sites for additional tips...