Shoes...
Good shoes are a must! There are so many designs and styles available today to runners so take your time when purchasing shoes. A good pair of shoes provides flexibility and shock absorption. Check out http://www.realrunner.com for a list of shoe styles, etc.

Aches & Pains...
Even if you are fit, you will probably experience aches and pains when you begin to run. Sore muscles are usually caused when people aren't used to exercising, over exercised or used to a different type of exercise. Soreness is caused by tears in the muscle fibers. Swelling and soreness usually peak around 48 hours after exercise which is why your muscles hurt more the second day. Warm up! - take the time to stretch prior to running. This will help warm up your muscles and prevent injury.

Blisters are caused when the rubbing occurs against the skin causing fluid to form below the skin. New runners usually get blisters because their feet are not toughened or because of new shoes. Tips for taking care of blisters: ensure feet are dry so they don't move around in the shoe; wear insoles for a smoother fit and use acrylic or polyester socks rather than cotton or wool; take time and care when choosing shoes.

Safety...
Wear light colored clothing and reflective clothing when running at night.

When running on busy roads, make sure you run facing the traffic so you can see cars coming at you.

Footpaths are safer; however beginners may experience common aches and pains such as shinsplints as a result from running on hard concrete.

Technique...
Look straight ahead and focus on a point ahead 10 to 15 yards in front and run in a straight line.

Keep your upper body upright with your back straight, try not to lean forwards.

Let your arms swing naturally and in rhythm with your legs and loosely cup your hands.

Breathing should be natural.

Race Day...
Get there early to get familiar with the area to make sure you know where you are supposed to be.

Drink lots of fluids, eat a healthy breakfast and take the time to warm up!