1.Pace Yourself

To paraphrase Ice Cube, “This ain’t a track meet, it’s a marathon.” As in, don’t sprint from zero to 60 miles per hour straight out of the gate. “Instead of going by a number, go by effort. “If you were running next to a friend, you should be able to continuously hold a conversation without gasping for air.

2.Don’t be afraid to go outside

Running outside activates and requires more muscle involvement than running on a belt. But, “as long as conditions outside aren’t icy or dangerous, running outside is best.

3.Focus on minutes, not miles

It’s tempting to measure your run by distance, but trying to add even a quarter mile each day can be tough when you’re just starting out. “For a new runner, focusing on minutes is best. As you become stronger, your pace will naturally increase.

4.Hydrate before your run

Just one cramp can be enough to kill your momentum and motivation. Cramps throughout the body (especially legs) are often a sign of dehydration. But guzzling a gallon of water mid-run isn’t a quick fix. To avoid cramps, hydrate well all day. If you feel like you are suffering from dehydration, you might want to consider trying Drip Hydration Therapy to combat the effects of dehydration.

5.Stretch after your run

All those fancy lunges and twists might make you look like you know what you’re doing, but apparently, stretching pre-run doesn’t do much good. “In fact, some research suggests that static stretching cold muscles can cause damage. Warm up with an easy five-minute jog or brisk walk, then cool down the same way.