Find the best shoes
8. Make sure you find the best running shoes and stick to them. A high-arch feet does better with narrow heel, short big toe, long second toe may need an arch support in the shoes. If the shoe fits for your running, wear it and train with it.
9. Run for 30 minutes at a comfortable pace four times a week. Your body should be able to adapt to that pace, if you wanted to test it, try running in which you can still carry a conversation.