Get medical clearance if you have any health concerns
Choose comfortable running shoes
Wear breathable, weather-appropriate clothing
Start with a walk-run routine
Run at an easy pace where you can still talk
Begin with short sessions, such as 20 to 30 minutes
Run two to three times per week
Increase time or distance gradually
Warm up with brisk walking before running
Cool down with walking after running
Focus on consistency over speed
Rest between running days
Listen to your body and stop if you feel pain
Stay hydrated
Set simple, realistic goals
Track your runs to monitor progress
Run on flat, safe routes at first
Build strength with basic exercises
Be patient and keep showing up