Before 2011, I had never run farther than eight miles. Then I found a program called USA FIT which helps runners across the country train up and run a marathon. My goal was to run one marathon and then stop, but I found some friendly folks and so I just kept running. It’s been wonderful.

If you’re able-bodied and in moderately good shape, it’s very doable to train and run a marathon. I’m just a regular guy–if anything, I’m a slower runner than most people. I’ll never place in the top three on a competitive race; heck, sometimes I’m happy to finish before the cutoff time. Yet I’ve run at least six marathons, plus a 50 mile run and a half Ironman triathlon. If I can do it, a lot of other people can too. Perhaps you’d like to run a marathon or half-marathon someday too?

In putting my time in, I’ve collected a few tips for running that I wish I’d known when I started. Warning: running is basically just you and your body, so some of this stuff will be about bodily functions. With that disclaimer in advance, here’s some things I’ve learned:

– Chafing sucks. Any time I’m running more than 5-6 miles, the friction of running can cause chafing. I recommend Body Glide for your thighs and Chamois Butt’r for your butt. You can use Body Glide for anything else that might chafe from friction, from nipples to the waistband of your running shorts. For a full marathon, consider using band-aids to protect your nipples if you’re a guy.

– Blisters suck. In 2010, I learned a secret that many hikers use to avoid blisters: wearing two layers of socks. A thin sock liner between you and regular/wool socks can help prevent hotspots and blisters. A company called Wrightsock makes socks with two layers built in. Over hundreds of miles of running wearing Wrightsocks, I’ve never gotten a blister. Your mileage may vary, of course, so do what works for you, but I love my Wrightsocks.

– It sucks to run well, then wait for a Porta Potty as you watch all the people passing you. Assuming you have a healthy gastrointestinal tract, consider taking an Imodium an hour before the race starts. Imodium is meant for diarrhea. It slows the muscles contracting the intestine, so it reduces bowel movement. Everybody is different, and you should do your own research into the issue. If you have any medical concerns at all, either talk to a doctor or don’t do it. Don’t hold me responsible if you try it. I’m just saying that it works well for lots of people.

– Friends rock. It’s so much easier to exercise if you find someone to do it with. That’s why I love USA FIT, but there’s plenty of other groups: Team in Training, or check with friends or your company. Getting up early on a Saturday morning is so much easier when you know that other friends are counting on you to join them.

– Music rocks. Running a race is a lot easier with music. I love these Sony headphones because they stay attached to your ears really well. By the way, it’s important not to start your race too fast. I normally listen to a podcast at the beginning of a race, then switch to high-energy music after the podcast is over.

– Don’t worry about your time. Regular people will never ask how fast you ran a marathon–only other runners will! Besides, even if you finish dead last in a marathon, you’re still doing better than folks who never trained for a race, and that’s the vast majority of people.

– As a slow runner, I like to start at the very back of the running pack. Then I get the thrill of passing people without as much dejection from when someone passes me. 🙂

– When I’m preparing for a race or a long run, I find it useful to make a checklist of things to bring with me. I use a Google Doc so I can scan my list quickly on my phone. For a long run, here’s my checklist: Body Glide, clothes (shoes, socks, shorts, shirt, hat), heart rate monitor, Fitbit, Garmin 620 watch, phone with tunes/podcasts, headphones, water bottle + gel or gummies for energy, Chamois Butt’r, and sunscreen. I’ll tweak that if I’m doing a run in cold weather or a really long run. I have a slightly longer list for races and triathlons. The point is that it’s easy to forget something unless you have a checklist.

– I really enjoy Fitbit and Strava as far as apps that encourage me to move more. Strava is also good for biking, not just running. Both apps include a social component where you can get your friends hooked as well.

Those are my running tips that might not be as obvious to someone who is just starting out. If you’re reading this and you’re a runner, are there good tips that you’d like to share? If so, please leave a comment!