Firstly the shoes have to be of the correct size. The best way to check if your shoes fit you, is to measure the distance from your largest toe to the end of your shoe. The best approximate measuring instrument is your thumb. The width of one thumb should be the clearance from toe to shoe. This extra room is to allow for swelling of the foot during exercise. A shoe which has added comfort features such as the Reebok Hexalite or the Nike AIR system, is also majorly beneficial. This absorbs all the harsh surfaces your foot might encounter while running.
Clothing should be light to moderate in thickness, but it is essential that the clothing is able to breath. Products such as CoolMAX allow the body to keep cool as they can evaporate sweat 4 times quicker than most polyesters. Having a good warm-up followed by at least 15 minutes of stretching is probably the most important part of running. This ensures that the body will not cramp due to tight muscles or an inadequate supply of oxygen to the muscles.
When it comes to the technique of running, just make sure your shoulders are relaxed and arms are tucked up within the bottom of the rib cage. Don’t waste energy in the upper body, just relax and keep your body flowing. Eventually after many kilometers of running your body will develop in to some sort of a rhythm, making it seem as natural as water flowing down a stream.