Spring has officially arrived! Right on schedule, the warmer weather has inspired an influx of beginning runners to hit the pavement, determined to spend the next few months building their strength and endurance on city streets and trails across the country.

While many lace up their shoes in an effort to shed the weight they gained over the holidays, running outdoors can do a lot more than help you feel confident in a swimsuit. Studies have shown that running helps prevent obesity, type-2 diabetes, heart disease, high blood pressure, stroke, some types of cancer, and a bunch of other unpleasant health conditions. The benefits don’t end there. Research has also shown that running improves the quality of your emotional and mental life, and even helps you live longer.

Given the number of physical and emotional benefits associated with heart pumping cardio, its no wonder the number of runners and joggers in the U.S. has increased by 30 percent since 2008. If you’re thinking about joining the 65+ million Americans who run for the health and fun of it, here are five running tips for beginners that will help you get started.

• Invest in the right pair of running shoes

Rather than buying a shoe right off the shelf, visit a running store that will analyze your gait and foot strike pattern. This will help you select the best shoe for your foot type, thus preventing injury and joint problems from surfacing.

• Join a running group

Joining a running group, or at least having a running buddy, can do wonders for your motivation and accountability. If you know you have a group of people counting on you, you’ll be less likely to skip a workout.

• Set small, achievable goals

No one expects you to run a marathon in your first six months of training – and you shouldn’t either. Break down your aspirations into daily, weekly, and monthly goals that are realistic yet challenging.

• Go for distance, not time

When you first start running, it’s easy to get sucked into thinking about speed. According to Jenny Hadfield, co-author of Running for Mortals, “The secret is to do just enough at the right effort level to promote efficient recovery and keep you motivated to run again.” Go the distance, and don’t worry about your pace.

• Build mileage gradually

One of the most important running tips for beginners is to build your mileage gradually to avoid burnout and injury. When you do start tacking miles onto your runs, take your speed down a notch to conserve energy.