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Step 1
Obtain clearance from a doctor to begin an exercise routine. Running is a high-impact sport and is hard on joints. The doctor can do a thorough examination to determine if running is an option.
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Step 2
Get a good pair of running shoes. Get fit by a specialist at a running store. They can examine gait, or how the foot hits the ground, as well as pronation, or how the foot rolls off the ground. Using this important information, they can recommend the correct shoes to run in.
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Step 3
Start slow. Increasing mileage too quickly is the leading cause of injury for runners. As a general rule, only increase mileage by ten percent each week from the previous week, and hold mileage steady on the third week.
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Step 4
Keep a journal. Journals log everything about the run, from mileage and time to what shoes were worn.
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Step 5
Replace shoes every 6 months. The cushioning in shoes wears out after about 6 months, making injuries more common.
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Step 6
Find a friend to run with. Having someone to be accountable to prevents skipped workouts. Joining a running club can also help with this issue.
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Step 7
Experience the freedom that running gives you. It is empowering to see how far the body can go on its own.
