Wilmington, NC's Fitness Resource For the Southeastern NC Area

Sixty percent of a shoe's shock absorption is lost after 250-500 miles of use, so people who run up to 10 miles per week should consider replacing their shoes every nine to 12 months.
During hot weather, run in the early morning or evening, to avoid heat exhaustion.
If you get a leg cramp, stop and massage the muscle before continuing. For side cramps, control your breathing to increase the amount of oxygen that you take in.
Whenever possible, run on a clear, smooth, resilient, even and reasonably soft surface. Avoid running on hills, which increases stress on the ankle and foot.
Excessive clothing can produce sweating, which causes the body to lose heat rapidly and can increase the risk of hypothermia. Instead, dress in layers. Make sure the first layer draws perspiration away from the body, the second layer should insulate and the third layer should protect from wind and moisture.