Jackie Joyner-Kersee

A stretch is a stretch, right? Well, not really. Stretching and the different ways to stretch are topics of controversy among runners. For the past 25 years, so-called static or gradual stretching has been considered the right way to stretch. This is a slow, gradual stretch that you hold for 15 to 30 seconds.

Your chances of landing in a comfortable, quality pair of running shoes greatly increases if you shop at a running specialty shop rather than a huge, multisport center attempting to hawk everything from bowling balls to scuba gear to in-line skates. Employees of most running specialty shops typically are people who run themselves.

Most runners naturally land on the heel and then "roll up" to push off with the ball of the foot or toes. Midfoot strikers push off with the ball of the foot, and those rare forefoot strikers push off with their toes. Ideally, runners should land lightly on the heel, with the lead leg just slightly bent at the knee (the best method to absorb shock), immediately roll up to the forefoot or toes, and push off powerfully into the next stride.

Most running safety rules are just common sense. But you see so many runners — both male and female — who violate them every day that a rules review is indeed in order. Consider the following: Don't wear headsets. This is the No. 1 rule for safe running. Why? Because when you listen to music or the radio while running outside, you can't hear car horns, cyclists, or, heaven forbid, the footsteps of someone coming up behind you.

Some runners pick the right foods to eat the day before and morning of a race and are diligent about taking in fluids during the competition. But many of those same runners don't eat so "smart" in those weeks between races. Dietary habits can affect performance and, more importantly, overall health. A solid place to start is with the carbohydrates rule!

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.

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.

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.

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.