MANILA, Philippines?Get your doctor?s approval. Especially if you?ve never exercised before or in a while, or have a preexisting health condition.

Invest in the right gear. Which brand of running shoes is your call, but remember to pick a pair that offers comfortable cushioning and is at least a half size larger than your regular shoe size, as the feet tend to ?swell? after you?ve been on them for some time.

Socks are subjective. Some like them thick, others like me prefer them thin, but make sure yours allow your feet to ?breathe.? As for clothes, the market is filled with possibilities. I know runners who prefer the snugness of cycling shorts and the freedom of a skimpy sports bra. Personally, I prefer traditional runner?s shorts and a loose, sleeveless top.

Walk before you run. Friends who?ve tried running tend to quit after a first attempt because they find it so taxing and boring. To build endurance (and the patience to last long hours or distances), start by walking. When walking gets too easy, alternate it with a light jog. And when that becomes a cinch, jog longer than you walk, until you find yourself jogging, and eventually, running all the way.

Warm up and cool down. Light arm and leg stretches are a good way to begin and end a run. Also, remember to pace yourself. Start slowly before you gain speed, and ease into a jog after a fast, finishing kick.

Eat and drink like a runner. Loading up on carbohydrates isn?t the only way. Runners need protein to rebuild muscles, and water and sports drinks to replenish fluids and electrolytes lost through sweat.

Run safe. In a park, on a track or inside a private subdivision are the soundest places to run because you don?t have to worry about traffic. But if you?re like me and find fulfillment when you?re pounding pavement, make sure you run against traffic and on the side (not center) of the road.
Plug into your iPod if you?re on a safe place like a park or track, otherwise, it?s always best to run minus music so you can hear the blare of car horns or the hum of oncoming vehicles. And regardless of the time of day you run, wear white or bright colors, or clothing with reflectors, so drivers can easily spot you.

Run with a friend. Or a group of friends as they not only offer safety but great motivation as well for days when you?re lazy to go at it alone.

Have a good time. So what if you don?t run fast or win a 10k? Running in itself offers plenty of rewards?a resilient mind and body, lifelong friends, time for reflection and prayer, and a unique way to take yourself places.

Joy Rojas