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Some people have difficulty running first thing in the morning on an empty stomach, and others thrive on 5 am runs. Find the time of day that works best for your body and gradually add distance and speed. Make a playlist that has varied music that can help you know when to speed up and when to jog. Interval training that transitions between fast sprints and recovery jogs helps to build speed over time. Mix a few of your favorite techno or hard rock songs in with some hip hop or country and create a pump-up mix that will get your legs moving in no time. If you've always listened to music while exercising, try ditching the iPod for awhile and see how that makes your body feel.  Some people can increase their running distance by not being restricted by the length or tempo of their playlist. Running without music allows you to focus on your breath and listen to the sound of your body working. Put on a running outfit that makes you feel energized and swift. While some people actually enjoy the heavy feel of a sweatshirt that makes them sweat it out, others prefer lightweight shorts and sweat-reducing material. Wear the clothing that you feel most comfortable in. Running shoes come in very specific fits that are tailored to the length and width of your foot and are made for specific types of running. You can injure your feet by wearing improper footwear, so make sure to get your feet fitted by a specialist.  Road running shoes should be worn on concrete and other hard, man-made surfaces. Trail running shoes should be worn for off-road running on dirt trails, sandy beaches, and rocky or muddy paths. Know if you have a high-arch, a normal arch, or a flat foot. The arch of your foot will determine how your foot moves as you run. If your foot hits the ground equally, choose a neutral shoe. If you over-pronate your foot by rolling inward too much, choose a shoe for stability or motion control. If you supinate your foot by rolling outward too much, choose a shoe with a lot of cushioning and flexibility.
Choose a time of day that you like to run. Create a music playlist. Alternately, try running without music. Wear comfortable clothing in layers. Choose the right shoes.