having run/trained at a competitive level, here are some tips from me.
- Run a lap or two to get your muscles warmed up/loosened first then stop for a good stretch.
- I cannot stress the importance of stretching enough, before and after the main run. It will help your muscle recover fast and prevent you from tearing a muscle. More importantly for you, stretching your muscles, especially the calves and hamstrings, will help you achieve beautiful/sexy form which I assume is the reason why you're running. Years ago when I started out running, I never used to give much focus on stretching and believe me, stretching gives your muscle a far better definition, form and the potential to increase your training intensity much faster. If you don't stretch properly, your muscles will look butch and stiff. You will feel it yourself when you walk around and people will notice it by the way you walk too
- Start slowly and gradually increase the distance. Don't force yourself to run a marathon the first week no matter how fit you think you are.
- If you really want to achieve a toned/perfect form on your legs, there are many sprinters exercises that will help in that. Best of all, you will become a fast runner. Its probably not what you want, but I can give you advice if you need tips on this area.
- Drink lots of fluids after you run and all day. Bananas will help your muscles recover fast... I mean the fruit btw... but a guys banana could possibly help with the recovery too... I cannot guarantee you in that lol
- Get a music player and put on some music while you run.... When I run without music I struggle getting in 10 laps around a football field; with music on, I can get 20 easily.
- Stretch before, stretch during, stretch after .... stretch your calves and legs anytime you can.
- I agree with what Manji said about running on grass or soft surface... I too tend to prefer runnning on grass but occasionaly around the hard track. Running on hard surface does seem to tone my muscle more because more of my calf muscles are required to cushion the impact of my feet with the ground... but its not recommended
- oh and like already mentioned, a good pair of running shoes. Your feet will be impacting the ground while running and without a good pair of running shoes to cushion it, you'll hurt your feet, ankle and knee joints and possibly injure yourself.