Body Glide is your friend.

Taping helps me a lot more than my fancy inserts. I tape before my run, use arch support socks, inserts, and shoes with a thick sole. Also, foam rolling is greatly preventative.

I have cold induced asthma and allergy induced asthma. I take my rescue inhaler, then walk 5-10 minutes, gradually ramping up the pace, then jog lightly for 5 minutes to acclimate, then I’m good to run. I carry my rescue inhaler with me and usually use it 1-2 times during a run. If I need it a third time it’s time to stop and walk. Good luck!