Plan your race

1      Check with your doc: If you've never run before, it's important to make sure that there aren't any underlying conditions that will make it unsafe for you to start. 

2      Don't just buy any shoe: There are tons of cute sneakers out there, but just because a pair has your favourite colour combination doesn't mean it's right for your foot. Instead of blindly shopping online for what looks the best, take time to go to a specialty running-shoe store to get your gait analysed. They'll also measure your foot to get the right size, since sometimes running-shoe sizes need to be bigger than your normal shoe size. 

3      Buy sport bra (ladies) and good socks

4      Hold a conversation: If you can't hold a conversation, you are running too fast.

5      Sign up for a short race: If you're new to running, you should find a beginner-friendly race that'll keep you accountable and help you chart your progress.

6      Have a plan: If you've signed up for a 5K, be sure to also find a beginner's 5K plan, that will ease you into running.

7      Walk it out: If you've never run or it's been awhile, you're going to have to work your way up to a sustained jog. So instead of overexerting yourself straining to run a mile, start out with smaller goals, like running nonstop for one to five minutes and then walking a little until you catch your breath.

8      Form: Keep your shoulder relaxed, straight back.

10   Stick to a schedule: If you're serious about becoming a runner, practice makes perfect. Running won't get easier unless you are consistent. Try to fit in at least two runs a week to see improvements before you know it.

11   Go with a friend: A friend with a similar or slightly faster pace can help you push yourself as you get better at your hobby. Plus, starting a new exercise routine with someone who's similarly motivated will keep you accountable on those days you just want to skip.

12   Stretch after every run: Make sure you stretch after every run in order to help with muscle soreness and to loosen tight areas that can pull your joints and cause injury.