Let's start with Footwear. No matter what level of runner you are, don't run in shoes that are too old. Poor footwear will cause pains not only in your feet, but throughout your whole body. The rule of thumb is 500 miles, or if you look at the side of your shoe where the foam is, and it's wrinkly - you need new shoes. Some people suggest you rotate through 3 pairs of shoes so that you don't get sore in anyone particular area. That may seem extreme, but the point is make sure your footwear is in good shape and is fitted by an expert at a running store.



Heal vs. Toe. It is important to focus on the way you run. You want to make sure you have good posture (eyes 10-15 meters ahead), so that you can breathe well and don't injure your back. Most people will tell you to make sure you land on the ball of your foot, roll it to mid foot and spring off with your toes. There is some debate on this however, and some will tell you that running more on the forefront of your foot is more efficient and less prone to injuries. Ream more.

Breathing. As mentioned above, you want to have good posture, and also relax your upper body. The goal here is to maximize your breathe intake, providing your muscles with the oxygen it needs for fuel. Belly breathing is a technique you will want to work on as you run. The idea is while you breathe in to push out your stomach, maximizing air intake. More on breathing.

Warm up and Cool down. Make sure you walk for a few minutes and then take 10 minutes minimum to stretch . Do the same at the end of your run. This is such as key element for performance and to reduce the risk of injury. Not only will stretching help with muscle aches, pains and strains, but it will greatly reduce the chances of tendon problems and even joint problems.

The program. The distance and speed at which you run is crucial for optimizing your training but also for your enjoyment and reducing risk of injury. Obviously, when you are a beginner, you should take it slow and with a short distance mapped out. The rule as a beginner, is if you are breathing heavy to walk for a bit. All you need is 15 to 20 minutes to get your heart rate up. No need to push it. As you advance, you can go faster at longer distances. Try switching your route up, so that you can get some varied scenery, but also so that you train different parts of your body. Hill runs are great for upper thighs and buttocks. As well, you will see a major increase in strength and stamina on your next trail run.