One of the biggest problems a beginning runner has is simply where to start. Finding a good running shoe, how long should a beginning run be, and stretching are just some of the things a beginning runner has to consider. While all of the information may seem intimidating, this section will hopefully make the first steps more clear and less frightening.
One of the most difficult things when beginning to run is finding out where exactly to start. A good starting point is researching online different running techniques and different programs for beginners. After you feel like you have researched enough, you can begin a starting training program.
You've got the perfect running shoes. You've done your research. Now you're ready to go on your first run! Your first run should be short (2-4 minutes) to start out with walking (5 minutes) included. Running for a short burst, then walking seems counter-productive, but it will prevent you from being extremely sore after your first run. As the weeks progress, you can alternate how long you walk with how long you run until eventually you are just running without walking inbetween.
One of the best things to do before running is to stretch out before your first run. One of the most, if not the most important thing to remember is to stretch before your run! Stretching before your first run is extremely important, because not doing so could cause an injury. This link is helpful in giving great stretching techniques and strategies as well as diagrams to doing the stretches properly. Stretching Techniques
Soreness is common after running for the first time and as you progress in your training. If you feel pain or stiffness while running, make sure to stop and stretch! The worst possible case is that a runner would continue to run with pain and injure themselves. If you are feeling sore after your run, just relax and put ice on your sore body part. If you still feel sore when you want to go for a run again, just take the day off in order to help your body heal. While pain is a sign of progress, pain should not carry over between your runs. This article gives 10 signs that you need to take a break from running. 10 Signs You're Running Too Much