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A good pair of running shoes can save your feet from strain from running. The American Orthopedic Foot and Ankle Society recommends a running shoe for anyone who jogs or runs, as these can prevent painful long-term injuries such as shin splints and tendinitis. Running shoes are specialized by foot type, gait type, and training styles. When purchasing athletic shoes, you should try them on after a workout or run when your feet are largest. The shoe should have a firm grip from your heel to your toe. Well-fitting athletic shoes should be comfortable when you try them on. You shouldn't need to "break them in". When purchasing athletic shoes it is best to go to a specialty store to get a fitting. The sales person can determine which shoe is best for your training level, gait style, and foot type. In the cold you will want to make sure any exposed skin is protected. Most runners suggest dressing as if it is 20-30 degrees warmer than it is outside. For example, if it is 30 degrees outside you can get by comfortably with a thin thermal and a light jacket. As you run, you will generate heat. Wear thermal leggings or sweat pants for winter running. In the cold, avoid cotton as it will soak up sweat and leave you cold and damp. On very cold days, make sure your ears, face, and hands are well covered. Wear thick socks in cold weather. If it is very damp and cold, you can wrap your feet in plastic bags inside your shoes to keep them dry. You will want to avoid wearing non-breatheable fabrics and you should always make sure you have protection from the sun. Wear apparel that is light in color, lightweight, and has vents or mesh. Fabrics such as microfiber polyesters and cotton blends are recommended. Also wear a hat and shades in the hot sun. Apply an SPF 30 or higher sunscreen to avoid skin damage from the sun. You won't want to get sunburn!
Make sure you have the right footwear. Dress warmly in cold weather. Wear light clothing in hot weather.