Cross-training shoes or other athletic shoes won’t provided the same support as running shoes. Avoid running in non-athletic shoes.

Low arches are more flexible and may roll too far to the inside when running. Neutral arches are ideal and balance the weight of impact well. High arches are often inflexible and may cause you to land heavily on the side of your foot.

On days 1, 3 and 5, do four sets of running 1/16th of a mile and walking 3/16th of a mile. On days 2, 4, and 6, rest or cross train. On the seventh day, take a break.

On days 1, 3 and 5, do four sets of running 1/8th of a mile and walking 1/8th of a mile. On days 2, 4, and 6, rest or cross train. On the seventh day, take a break.

On days 1,3 and 5, do four sets of running 3/16th of a mile and walking 1/16th of a mile. On days 2,4, and 6, rest or cross train. On the seventh day, take a break.

On days 1,3 and 5, run 1 mile. On days 2,4, and 6, rest or cross train. On the seventh day, take a break.

Foods with carbohydrates and protein are good choices. Try eating things like bread, pasta, and rice to get carbohydrates in your diet. Include things like meat, fish, and eggs to get enough protein.

Walk for at least 5 to 10 minutes before a run. Doing some light stretching before a run can help you warm up. It’s a good idea to cool down as well. Try walking for around 5 to 10 minutes after a run.

It’s recommend that you run every other day. You might try cross-training on days off. For example, on days you don’t run you may lift weights.

Include rest days in your schedule to allow your body time to recover. It can be fun to continue increasing the distance you run to help keep your routine interesting.

Make sure to increase distance gradually. Adding too much distance to your runs, without training for it, can cause injury. [5] X Expert Source Kai NgCertified Running Coach Expert Interview. 12 February 2021. Make sure your shoes are a good fit and are suitable for running. [6] X Expert Source Kai NgCertified Running Coach Expert Interview. 12 February 2021. Don’t train while injured. Ask your doctor for other exercises you can do while the affected area heals.