It's good for the body and mind. Endorphins are released, blood pressure decreases, and heart rates lower. But if you're a beginner, proper instruction, technique and gear are important. Proper stability and cushioning are definitely needed.
Warm muscles are more pliable, which ensures a better stretch and less chance of injury.
He suggests a light jog for five minutes before stretching. Running for time or distance is probably the way to go-fast running or sprint intervals won't provide optimum health benefits, unless you're a high school, college or Olympic athlete. For beginners, Slater advises a comfortable pace for maximum heart, lung and strength results. Slater broke it down into intervals of two minutes running, five walking, two running, etc. Or, start with running until it gets too hard and then walking until it gets too easy, then run again.