A humble notebook is all you need to track the time of your run, your mileage, and how you feel during the workout.

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"Write about how you started with a 5- or 10-minute run, and how you kept it relaxed even though you felt a little self-conscious," Bennett explains.

Write about the success you feel completing that first milestone, whether that's your fastest mile or farthest run, and write about the frustrations and upsets.

Consistency is key to staying healthy—so don't skip the warmup, dynamic drills, mobility work, or workouts targeted at lesser-used muscles.

Try our strength-training leg workout for running to ward off imbalances and weaknesses, or try this bodyweight routine you can do anywhere.

You can experience shin splints (inflamed, irritated muscles, tendons, and/or bone tissue around your tibia) if you increase the intensity or distance of your runs too quickly.

Shin splints can also occur if you’re flat-footed and running without orthotic support, have improper running form, or swap your terrain from a somewhat cushy treadmill to unforgiving asphalt or concrete.“The best thing you can do for your form is to get in better shape,” Bennett says.“Everyone has a tendency to exaggerate bad form when they get tired, so you’ll notice, as you get later into a run, your arm swing and knee lift disappear, and you're not running upright with a slight lean forward,” Bennett explains. I’m done.’ That means you'll have to stay mentally sharp, too.“We all have an 'easy' pace, a 'strong' pace, and a 'blazing-fast' pace,” Bennett says.Pretty much anywhere you live, you’ll find roads, trails, flats, and hills to train on. As long as you can measure out, estimate, or time your sprints, you can do speed (or "track") workouts on any level ground.“Do a little system check during those last stages of a run to identify many of the things you’re doing (or not doing),” Bennett says.