• Running is one of the most flexible ways of working out. No matter where you are, there will always be a trail to run.
• It is fairly inexpensive. (You will need a new pair of running shoes every now and then though.)
• Running can help you lose those extra pounds.
• Endurance training like running is good for your heart. A runner’s heart is more efficient. It pumps more blood, less often and thus needs less energy to function.
• Once you start running, you are more likely to pay more attention to eating in a healthy way and eventually embrace a healthier lifestyle altogether
• A nice run is an excellent way to reduce stress.
• Running helps you feel energized and focused and can thus even boost your creativity.
• You may get to meet new people. For instance, by joining a running club.

10 Tips for Beginners

1. At first keep your runs short and slow to avoid injury and soreness so you will stay motivated and snot quit.
2. Pick your route close to home (out your front door)—the more convenient it is the better chance you will have to sticking with it.
3. Don't do too much too soon. Your body needs time to adjust to the running. Even when your muscles can already handle the stress, your tendons and other body parts might not be able to do so. It is easy to over train and get hurt when you are a new runner.
4. Take your time. Do not worry about going too slow. When you start, it does not matter how fast you are. You will find the right pace eventually.
5. There’s no shame in walking. Do not hesitate to stop running and walk a bit instead until you can run the full distance.
6. If you feel pain (not to be confused with soreness) of any kind, stop immediately.
7. Do not forget the rest days.
8. Make healthy food choices that will give you energy for your runs.
9. Stay well hydrated.
10. Get the right running shoes. (Go to a running specialty store and get a pair fitted for you.)

Be sure to avoid injury

• Stay well hydrated. This will reduce the risk of cramping or straining.
• Run on forgiving surfaces whenever you can. Cinder, dirt paths, flat grass, etc. are easier on the knees than asphalt.
• Set realistic goals. As you rule of thumb: Do not increase your mileage more than 10% per week.
• Cut your training by at least 30 percent to 50 percent every 4th or 5th week for recovery.
• When you set goal, factor in rest days. These are important. Your body needs time to recover.
• Do not run two hard days back-to-back.
• Pay attention to your form. Try to run lightly to minimize impact that could lead to injury.
• Warm up by walking briskly or jogging slowly for several minutes and cool down after the run.
• Do not start with super light shoes that offer only minimal support.
• Replace worn-out running shoes.
• Consider additional strength training. Improving overall body strength will help you maintain good form while running.