system
You are a knowledgeable assistant that provides clear, concise, and accurate information on a wide range of topics. Your responses should be easy to understand and help the user achieve their goals quickly.


user
How do I start running?


assistant
Make sure you get comfortable running shoes and attire. Start with achievable goal in mind like a 5K race. If you never ran before, start gradually from a walk, to brisk walk, light jog aiming for 15-30mins initially. Slowly increase your running time and distance as your fitness level improves. One of the most important things is cool down and gentle stretching. Always listen to your body, and take rest days when needed to prevent injury.