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Running as Regular Exercise

To prevent running injuries, choose appropriate shoes and good support insoles, consult shop staff to check the shape and the arch of your feet.
To be successful to build up the habit of running, you need some more foot care tools including patella support, massage ball, roller massage after exercise.
Choose appropriate weather conditions, check the temperature and humidity, especially in summer. A night run is better in hot days, but also check the safety tips in below youtube.
Stretching is important before and after running.
For those not doing any exercise before, start a very short run from 1K. It should be no push and no pain.
When you kick a start comfortably, you are willing to continue. Establish a habit for every week running. Run longer gradually no more than 15% extra distance each week or each 2 weeks depending on your own feeling.
In case there is knee pain, shorten a bit the distance. Check your shoes and insoles whether suitable. Shoes cushion and outsoles are easily depreciated, it is normal when you keep training. You may have to buy a pair of new shoes.
Keep buildup of distance and frequency.
A waist pak is good for daily exercises.

Keep training – no training cannot have improvement. Always remind yourself that you can do it, even when training.
Mental support by friends and family – invite them to support you, as crew member. Especially on the last few K, when you see familiar face, you will keep your high esprit.
Think of the advantages of finish – always think that when finish, no more foot pain, have a comfortable sleep, cold drinks waiting for you!
Concentrate on check point target – make a time plan with split times to shorten the whole course into small sections. This can let you meet the split time target.
Encourage each other – you are not alone! Every teammates stand with different kinds of foot pain, you can come across it with mutual encouragement!

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