Whether it's for a high school track program or cross-country team or a way to get in shape, running is a wonderful sport. It's great exercise, almost anyone can do it, and all you really need to get started is a good pair of sneakers.

These tips can help keep runners safe.

What Gear Do Runners Need?

Shoes. If possible, get fitted by a professional. Most running and sporting goods stores can help runners find shoes that fit well and give the best support with a thick, shock-absorbing sole.

While some runners like minimalist shoes (which have just a little cushioning to make it seem like they’re running barefoot), there's no proof that these are better than regular running shoes.

Socks. Running socks come in a range of materials, thicknesses, and sizes. Avoid socks made from 100% cotton. When cotton gets wet, it stays wet, leading to blisters in the summer and cold feet in the winter. Instead, buy socks made from wool or materials like polyester or acrylic.

What Can Help Prevent Running Injuries?

As with other sports, it's a good idea to get a sports physical before taking up running. And runners should always warm up and stretch before a run. It’s best to do dynamic stretching, where they stretch while moving rather than holding a pose.

Runners should begin with short distances and a slow speed, then go farther and faster as they train more. They should stop running if they feel pain or get hurt and get checked by an athletic trainer, coach, doctor, or nurse before they start again.

How Can Outdoor Runners Stay Safe?

It's important to stay alert while running outdoors. Runners shouldn't wear headphones, earbuds, or anything else that might make them less aware of what’s around them. Staying safe while running involves the same common sense we use to stay safe anywhere else. This includes avoiding parked cars and dark areas, and taking note of who’s behind and ahead of you.

Other safety tips for runners:

• Carry your cellphone and a form of identification. It’s also a good idea to bring a whistle you can blow to attract attention if you're hurt or don't feel safe.
• Run with a friend or group.
• Try to run when it’s light out. If you run early in the morning or at dusk, wear bright and/or reflective clothes and avoid dimly lit areas.
• Run through neighborhoods and parks and on trails you know to be safe.
• Stay on the sidewalk or shoulder of the road, if you can. Run so that you’re facing oncoming cars. This makes it easier for drivers to see and avoid you.
• Obey all traffic rules and signals. Always yield to vehicles at intersections. Don't assume that cars will stop for you.
• Dress for the weather. When it’s cold, put on a hat, gloves, and layers of sweat-wicking fabric. On hot days, wear a hat and light-colored clothing, and bring extra water. Also apply sunscreen with an SPF of 30 or higher. Stop running if you feel faint or sick in any way.