Q: I would like to get back into running but do not want to get hurt and would like your recommendations as to how to go back to do this safely. I used to run a lot when I was a teenager and in my early 20s but now I am about 40.

A: This time of year, because of the heat, it is best to run early in the day or in early evening. If running at night, wear reflective material.

It is also best to run on reasonably soft surfaces, to decrease stress on the foot and ankle.

If running during the day, wear a sunscreen with an SPF of at least 15, and drink plenty of fluids. You can lose between 6 and 12 ounces of fluid for every 20 minutes of running and you must drink 10 to 15 ounces of fluid approximately 20 minutes prior to running and for every 20 to 30 minutes you run. Also, if running during the daytime, wear light-colored clothing that breathes.

Gradually progress your running to prevent injuries. Do a five-minute warm-up and stretching exercises prior to running, and also stretch after finishing a run.

It's important to select a proper running shoe that has good shock absorption and construction that will supply stability and cushioning to the foot. It is recommended to have approximately a thumbnail's width between the end of the longest toe and the end of the shoe and it is best to buy shoes at the end of the day when the foot is largest. Soft-cushioned orthotics that can be placed in the running shoes can also decrease the risk of injury.

The Jock Doc column runs every other week.

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