When it comes to exercisers, it doesn’t get any easier than running. No equipment is needed (besides a pair of sneakers) and the outside world is literally your gym. But it’s always as simple as jumping out of bed and dashing out the door. You need to make sure you are ready for the challenges ahead and these six tips will make sure you’re on the right track to physical fitness via running.

1. The run/walk method

Not only does the run/walk method help you increase your endurance over time, but it also helps to decrease the chance of injury if done correctly. This method is essentially interval training; after a good warm-up, the goal is to alternate a period of running with a period of walking. For example, this could look something like 2 minutes of a run followed by 1 minute of walking, and doing a set number of sets, or for a specific period of time (i.e., 30 minutes). If someone is brand new to this type of programming, then starting with shorter blocks of time for a run and then longer walking periods would be best. Over time, you can increase the running timeframe and decrease the walking periods, as endurance improves.

2. Diet

Before you go out for a run (or a run/walk combination), fueling up appropriately is always a good idea! A portion of complex carbs, along with healthy fats and lean proteins, are all good things to factor into your meal plan before exercise. This includes foods like bananas with peanut butter, an apple and a cheese stick, or even items such as granola bars and nuts. When you are done with your exercise, having a combination of protein and carbs within an hour of working out will not only help your body repair and rebuild muscle but will also help refuel the glycogen that was used during your workout.

3. Basic attire

When you begin your run/walk routine, you won’t need a ton of equipment; thankfully, this is one of the few workouts that don’t require much of any gear. Aside from some comfortable, loose-fitting clothes (that are appropriate for your climate), all you need is a good pair of running shoes. If you need help finding a pair that fits correctly, visit your local running store – not only can they get your foot accurately measured for the right size shoe, but they can typically look at your gait as well, and see if you need assistance with overpronation, heel striking, etc…