Developing the habit of running regularly can be one of the most rewarding things you do. It is possible to improve your level of fitness remarkably by training consistently. In addition to its obvious physiologic benefits, running can also be a source of great fun and socialization. Start by getting the approval and advice of your physician to begin your running program. There are a few simple rules that can guide you and help you avoid injury as you start on the road to fitness.
Injuries commonly occur when increases in training are made too rapidly.
Start with a program of walking rapidly, then gradually alternate short running with the walking. With time, replace all of your walking with running. Hold the stretch for 15-30 seconds and repeat several times. There are several references available that describe proper stretching technique. Stretching will help avoid injury, improve form and performance, and will feel good.