HOW TO MAKE RUNNING PAINLESS:
A SHORT GUIDE FOR BEGINNERS

Running, especially over longer distances, is one of the most effective ways to strengthen your overall stamina, improve your mood, and maintain a healthy weight. People often give up running due to injuries, or because building up strength and endurance as a beginner is difficult. Here are six tips to make running painless and avoid injuries so you can reap the benefits of long-distance running with minimal discomfort.

Ease Into Running - No one does a full marathon on their first run. You will be a lot happier if you run shorter distances and slowly add miles as your body adjusts. Even if you engage in other cardio-intense physical activities (such as swimming or cycling), you will need to start small. It's important not to push yourself too far the first couple of times.  

Drink Enough Water -Running while dehydrated will cause abdominal cramps and you might feel tired and overheated much faster. Drinking a large amount of water just minutes before a run will give you a stomachache. Instead, increase the number of glasses you drink throughout the day when you are planning to run. Alternatively, run with a bottle or a water pack and take small sips every few minutes.   

Eat Enough - Even if you take up running to lose weight, you still need to feed your body nutritious food to power it through a long run. Include carbohydrates in your diet to ensure your body gets the food it needs when tackling longer distances. Even if you're eating a little more than usual, running will still increase your metabolism, and you'll slowly see your body become leaner.

Invest in Good Shoes - Wearing the wrong shoes can cause foot injuries, so investing in the right shoes is important. Generally speaking, extra padding, especially over the heel, tends to throw off your foot alignment and do more harm than good. Avoid shoes that cause blisters or disrupt your natural footfall. If your shoes cause you to land on your heel rather than mid-foot or ball, you will likely sustain a knee injury. 

Get a Running Buddy - Running with a buddy distracts you from physical discomfort and inspires healthy competition, meaning you'll likely run farther. Even experienced runners find running with a partner or group increases motivation or makes the miles pass faster.  

Stretch - Don't skimp on stretching. Unless you want to be limping the day after a run, you'll need to stretch your muscles while they're still warm. This will help relieve painful acid buildup. Make sure to stretch your calves, hamstrings, shins, and thighs.