Get medical clearance if you have health concerns
Choose comfortable running shoes
Wear breathable, weather-appropriate clothing
Start with a walk-run plan
Run at an easy, conversational pace
Begin with short sessions, 20 to 30 minutes
Run 2 to 3 times per week
Increase time or distance gradually
Warm up with brisk walking before running
Cool down with walking after running
Rest between running days
Stay hydrated
Track your runs
Focus on consistency over speed
Stop if you feel sharp pain or dizziness