FOR SUCH A running can be intimidating, even for fit women. Just the idea of lacing up may trigger feelings of inferiority. (Raise your hand if you still remember the very specific trauma of struggling through the timed mile in phys ed.) But devotees attest that no other form of exercise is as physically and mentally satisfying, and admittedly the rush of endorphins, aka “runner’s high,” can’t be beat. Neither can the calorie burn: The average woman blasts through more than 600 calories an hour when running at a 10-minute-per-mile pace. But before you burst out of the gates like Seabiscuit, there are a few things to know to help you progress and prevent injury.

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