A big part of getting the most out of your runs is eating correctly.  The foods you eat will have an effect on how far you are able to run, your energy levels, and the recovery process.  Whenever you have a run coming up, try to keep some of these diet tips in mind to help you feel your best and run your hardest:  Foods with carbohydrates and protein are good choices. Try eating things like bread, pasta, and rice to get carbohydrates in your diet. Include things like meat, fish, and eggs to get enough protein. Before doing any physical activity, it's a good idea to warm up.  Warming up before running can help prevent injury and improve the quality of your run.  Keep some of these general tips in mind when warming up before a run.  Walk for at least 5 to 10 minutes before a run. Doing some light stretching before a run can help you warm up. It's a good idea to cool down as well.  Try walking for around 5 to 10 minutes after a run. Training too often or too much can increase the chances of injury.  Although you may enjoy running, taking a break between runs can help keep you safe.  Make sure that you are breaking up your running schedule to help keep you running strong.  It's recommend that you run every other day. You might try cross-training on days off.  For example, on days you don't run you may lift weights. Running requires maintenance.  If you take too much time off from running, you will find running more difficult when you come back to it.  It's a good idea to make a regular schedule for your runs and stick to it, allowing you to avoid losing your ability to run a mile without stopping.  Include rest days in your schedule to allow your body time to recover. It can be fun to continue increasing the distance you run to help keep your routine interesting. Although running can improve your health and fitness, it may also cause injury.  Injuries from running most commonly occur when a person pushes themselves too far, trains while injured, or over-trains.  If you ever feel any pain during your runs or after, consider taking a break or cutting down on the distance you are running.  Make sure to increase distance gradually.  Adding too much distance to your runs, without training for it, can cause injury. Make sure your shoes are a good fit and are suitable for running. Don't train while injured.  Ask your doctor for other exercises you can do while the affected area heals.

Summary:
Eat right. Warm up. Take breaks. Keep a routine. Stay safe and prevent injury.