8) The American College of Sports Medicine and the American Dietetic Association recommend taking a serving of carbohydrate within 30 minutes after a work out.  Chocolate milk is a great option – it provides fluids for rehydration and carbohydrates for energy or glycogen replacement. 

9.) Invest in quality equipment. Have your feet assessed by a running shoe specialist and purchase a pair of shoes specifically designed for running and your gait (vs. fashion). Wear lightweight layers of clothing designed to absorb moisture from your skin and protect you from cold, wind and rain.

10.) Be aware of your body. If you notice soreness take note. There are ways to treat injuries before they become greater issues. Do not let an injury control your running and prevent you from achieving your goal. 

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