hitting the pavement

It seems becoming a runner is the cool thing to do these days (1/2 marathon participants have spiked up to 30% more)! I have been getting a LOT of questions from newbies on how to start so I compiled two lists of the very basics.
If you are new to running there are a few basics that the elite runners forget to mention to us newbies. It is feasible to figure it all out on your own but wouldn't be a tad easier if I just told you some things to keep in mind if you are new to running? I think yes, so here are my top TOOLS and TIPS for newbie runners.

TOOLS
One of the fab joys of running is that you don't need a gym membership, a class schedule or any fancy equipment to hit the pavement, BUT there are a few tools that are going to keep you safe and running for a longer period here are the top tools.
1. You must invest in some good running shoes. Go to a legit store, try a few pairs and bounce around, jog in place in them. You need a shoe that is going to keep you stable and also give you a solid thumb width in between the end of your toe and the tip of the shoe. Generally, you have to go up a half size to get that space, I go up one size and lace up my shoes super tight to prevent toe banging (the fastest way to bruise and lose your toenails). You will need to replace these shoes after about 300-400 miles as the midline cushioning of your shoe will breakdown and can end up causing shin-splints or joint pain.
2. Get some arches. Stand on a sensor in a running store and determine if you have a high, mid, or low arch. If you invest in the arches you can help protect your shoes from breaking down too quickly and also can prevent against some body pains. Before I got arches my right knee always hurt on my short runs, after getting my medium arches from New Balance, that little bit of support in both shoes kept me running all the way through my half marathon without any pain at all!
3. Get good socks. Sweat wicking socks are a must to keep your toenails happy and attached and prevent foot fungus. Do your really need anymore explanation on why you want the sweat wicking brands? I didn't think so...
4. After all the focus on the feet I just have one note on all the other parts of your body...wear sun protection! Do you really want a farmer's tan? No. Then you should wear a broad spectrum UVA/UVB sunscreen with an SPF of at least 30. If you want to follow my lead, I wear sweat proof SPF 100 (why not?) and a very mom like hat. But really, no one judges your running attire, and if they do- just lap them on the street and they won't worry so much if your hat brim is flat and the material is mesh/breathable fabric. Jealous?

TIPS
1. Start slow. Often a newbie runner wants to run like a champ right out the gate. Running too fast, too much, too soon is a super way to get injured early. Running is a perfectly natural thing for your body to do, but running on pavement day after day as a newbie is a great way to break down cartilage before even giving your body a chance! The body needs time to rebuild ripped muscles after a run. While I trained, I followed a schedule of runs 3-4 days a week at first. I took the other days to do lower impact activities- swim>bicycle>elliptical>stairmaster for about 30 minutes followed by 30 minutes of strength. You can then build on the runs by increasing mileage each week and even increasing the number of days you run. I highly recommend taking one day off of running no matter what level of running you are, the body needs to recover and build up its strength for the next week of training.
2. Keep up your strength! Strength training while running is crucial. The focus is on muscle endurance think- low weight, high repetition (15-30 reps) rather than maxing out on your highest potential weight lifting. Focus on the strength in your back and core, do crunches, work obliques and work every muscle in your upper and lower back. These practices will keep you strong in your runs and again- prevent against injury! I knew a super fit runner that tore her obliques running a week before she ran the half marathon. Those muscles need to be kept in tip-top shape to protect you while implementing your new running plan.
3. STRETCH. I realize at this point, you are skimming through this post, but please do not skip out on this last piece. STRETCHING YOUR HAMSTRINGS AND HIPS will keep you limber, aid in muscle recovery, increase your stride, and again PREVENT INJURY. You need to stretch for 10-30 seconds for each muscle group after a run when your muscles are all warmed up. Stretch to a point of mild discomfort (not pain) and hold that position. Stretching will keep you in this running game for longer. Plus you will find there are many added benefits to being super limber :)

Hope these Tools and Tip were uber useful or at least will prevent you from learning some of the lessons I had to learn the hard way...(after doctor recommended toenail removal surgery- one week before my first 1/2 marathon)