freefire

Like many others have mentioned, shoes are one of the most important parts that involve running and staying healthy. Keep in mind, shoes that you've had for awhile, even just walking about, will create compression in the sole and thus reduce the shock absorbing quality of even high $$ equipment.

The 1st thing I'd recommend would be to get a high performance shoe insert, keep in mind the added thickness will require you to loosen the laces to accommodate. Most shoes come with a cheapo version of an insert, trash it, and upgrade.

2nd I would be concerned with what surface you're running on. Concrete, asphalt, and other hard materials can play havoc on your knees, feet, and structure. Choose running on grass, dirt, or something else to provide extra cushioning.

3rd and most important, stretch alot! I don't know how old you are, but anyone and everyone needs to prepare their muscles for activity. Start by warming up at an easy jog for 3-5 min, to get the blood pumping, don't push it, just get that heart rate above resting levels.

Then, make sure to hold a moderate to deep stretching position for at least 20-30sec each for the leg muscle groups(quads, tri's, groin,and calves), back, shoulders, arms, and even neck.

Do this before your run, as well has have a cool down jog of about twice the amount of warm up, followed by stretching afterwards.

*Disclaimer* Even though I ran distance and competed on the state-wide level for many years, I am in no ways a doctor or sports professional, but I did stay at a Holiday Inn Express last night...LOL!