Blisters: These occur when some form of heat seperates layers of skin. For runners, this heat usually comes from friction in the trainer. Do not wear damp socks, make sure your socks are pulled tight before you set off running, and prehaps invest in some nylon socks. Try to avoid cotton - this is not a good material for running socks. Your trainers should feel snug and provide plenty of ventilation. Blisters are common for beginners because the skin around the feet has yet to harden.

Cramps: This is a muscle contraction gone wrong. Stretching will relieve the spasm, and stretching may also help in the long term. Hot weather can contribute to cramps, along with too much too soon. To avoid cramps, eat more salt and stay hydrated. Vitimin and mineral suppliments may also help.

Runner's Nipple (Chafing): This is my most annoying problem when running. It is caused by friction from your shirt on the nipple. Sometimes this can be so bad that the nipples begins to bleed. The condition is aggravated by warm weather and long distances. My advice is to wear loose clothes, or no top at all if you can get away with it! If this doesn't help, the best way to combat runner's nipple is to apply second skin over the nipple. This second skin is the same stuff used to cover burns and blisters. You could also use a plaster or anything else suitable. A lot of runners I know use BodyGlide or Vaseline, however, this can be rather messy and expensive.

The Stitch: This is one not to worry about too much. Experts believe that the stitch is a result of a spasm of the diaphragm, but some also believe it could be the result of ligaments and tendons being tugged on with the up and down motion of running. One thing is for certain however, and that is that leaving plenty of time between eating/drinking and then running will help. Experiment with trial and error and see what works best for you. Some people also say that specific foods contribute towards their stitch, so you may want to take a look at your diet, for instance you may be intolerant to cirtain foods. If you do get a stitch whilst running, slow down and take deep breaths, or just run through it.