This is fun to read: Basketball inventor James Naismith’s original 13 rules as he wrote them. For some reason, there was a big emphasis on not “striking at the ball with the fist.”

Running is one of the best activities you can do to boost your level of fitness. It helps you get in shape quickly and it can help develop within you all sorts of physical and mental energy. Running should become a way of life if you are physically able to do it.

The most important aspect of running is knowing where to begin. Developing good running habits can help you turn it into a daily activity that enriches your health and your life.

If you are new to the running world, these tips can serve as a compass for getting from Point A to Point B:

Buy good sneakers

Shoes make all the difference when you’re running. A shoe that properly cushions and supports your feet while you run is a lifesaver. It will help you avoid potential feet and ankle injuries that could result in impaired mobility for a time and major medical bills.

Begin with short distances

No one can complete a marathon on their first day of running. It takes training over a period of weeks and months to condition your body to endure longer distances. Start with shorter distances on your first few runs. It can be anywhere from a few hundred yards to a half a mile. Build gradually from there as your muscles and organs get stronger and acclimated to running. It’s also a great idea to have a well-thought-out plan. (Here’s one couch-to-5K example from coolrunning.com.)

Stay hydrated

Water is a runner’s best friend. Running can dehydrate you and cause muscle cramps, fainting and other serious issues. Runners should drink plenty of water before they run, while they run and after they run to avoid putting their health at risk.

Warm up and cool down

It is never a good idea to start out in a full-on sprint as soon as you lace up. Stretch your muscles and start into a warm-up walk or jog before your actual run. Then you should finish with a cool down jog or walk followed by more stretching. This will make it easier to avoid injuries and also help reduce soreness and stiffness in your muscles and joints.

Make running a habit

Running does you the most good when it becomes a regular part of your week. Make time to run a few days each week and schedule off-days to let your body recover. Once running becomes part of your regular routine, you will see the greatest benefits from it.

Choosing between walking and running for daily exercise can present a dilemma. Here’s one certainty: Both activities have an abundance of benefits for your body.

Each one improves your cardiovascular health and reduce the risk of serious diseases such as heart disease, cancer and diabetes. That’s because walking or running promotes weight loss, decreases blood pressure and lowers cholesterol.

Walking can offer the most benefits for people who are in the beginning stages of improving their fitness. A person who is significantly overweight or suffers from health problems may find it easier to incorporate walking into their daily activities. Walking puts less stress on the body than running and it offers a starting point where a person can eventually build up to running if they choose.

Walking, like running, is an activity you can do virtually anywhere during any time of the year. All you need to get started are comfortable exercise clothes, shoes that offer cushioning and support to your feet and enough water to stay hydrated during the walk.

One advantage walking has over running is the risk for injury is far smaller. Running is a high-impact exercise. Your feet repetitively strike hard surfaces with force as you run. Even if your fitness level is at an optimal level, running can still cause injuries to the hips, knees, shins and ankles.

Running does have a greater benefit if you are trying to lose weight. Walking does burn more fat cells than running. On the other hand, running consumes more calories than walking over the same time and distance – leading to faster weight loss.

You can’t go wrong with either choice. Ultimately, it rests on which exercise is best for your level of fitness and your health.

It’s been almost a year. Do you remember what New Year’s resolutions you made? Consider this a good time for a renewed focus!

To do that, let’s start (again!) with setting a few attainable fitness goals — or at least remembering the old ones you made.Now, here are some tips for getting ‘er done:

Make it fun

It’s much easier to do something when you enjoy doing it. You make time for it and stay committed to doing it regularly. If cycling is your thing, start getting out on your bike. If you like walking, start going on short walks around the block. Love lifting weights? Pump that iron, man! Find an activity you enjoy to break the ice.

Take it slow

It’s not realistic to think you’re going to run a marathon or compete in a triathlon right out of the gate if you get winded going to the end of the block. Start with small attainable fitness goals each day and work up from that point.

Plan it out

Outline your daily exercise routine. Set aside a consistent amount of time (20-30 minutes) where you can focus on your fitness without work, family or other things getting in the way. Make your workouts a consistent thing.

Track your progress

Keeping a fitness journal can help you see how exercise directly affects you. Write down how you feel before and after each workout. Take note of goals you accomplished that day. Seeing a record of these things will serve as a great motivator to keep going.

Build support

It’s not true that only misery loves company. There is strength in numbers with a fitness program, too. Surround yourself with people who will be positive influences by encouraging you to be healthy. It will make it easier to develop healthy habits.