John Hanc

To get the most benefit from running, you need to develop a form that is comfortable and efficient for you. Running forms can range from the barely functional plod that resembles a forced march to the poetry-in-motion style of Olympic champions. When it comes to a natural running style, most runners fall somewhere in between, but almost all runners can benefit from a little advice on form.

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Choosing your shoes is one of the most important aspects of a running program. Your chances of finding a comfortable, quality pair of running shoes greatly increases if you shop at a running specialty shop rather than a huge, multisport center. Here’s one telltale sign of a good running specialty shop: It not only allows you to take the shoes for a 5-minute test run, but it encourages you to do so.

Stretching is an important part of a fitness regimen, especially for runners. After putting some mileage on the personal odometer, runners’ muscles tend to become tight and inflexible, especially in certain areas such as the hips, lower back, and hamstring. And when tight muscles compromise the ability of a joint’s ability to move through its full range of motion, injury is more likely.

The start line of a major marathon race is an exciting place to be. Crowds of spectators have gathered, and hundreds, maybe thousands, of runners are buzzing with anticipation. Balloons are released, rock music is playing, and announcements are blaring over the public address system. It’s easy to get caught up in this atmosphere and to allow yourself to go out too fast.

A mystique surrounds the marathon, a 26.2-mile race that some people view as an exotic journey that only a few runners can take. Any healthy individual can complete a marathon, though — provided that you’ve got the will and the way. Before you go charging out of the gate, remember that you need a little time and seasoning first.

You don’t really need a lot of the gadgets that are marketed for runners. What you need, truthfully, is a good pair of running shoes and whatever you consider to be comfortable clothing. But some items certainly can enhance your running, either by providing more feedback for training, more comfort, or even protection from possible dangers.

You can develop blisters (a small buildup of water or blood under your skin) from ill-fitting shoes or socks, seams inside your shoes, or friction against bunched-up socks. Small, deep blisters and large blisters are usually painful and can become big problems if they lead to infection. They also can keep you off your feet and knock you off your training routine for days at a time.

Five of the most common running injuries are shinsplints, chondromalacia (runner’s knee), Achilles tendinitis, plantar fasciitis, and iliotibial band (ITB) syndrome. Stress fractures, which usually occur in small bones in the foot, leg or shin, also show up in runners who overtrain. Runners must constantly guard against blisters, strains, and other problems that can hinder their efforts.