Running is an activity that has the potential to be very beneficial to your health if you approach it correctly. Beginning any running routine is about finding your initial strength, or "pace" and distance capacity, and increasing from there. Once you've established your personal limits, you can begin to effectively increase your running capacity in speed and distance.
Completely New Runners
If you've never run or put effort into running before, jumping right into a plan of running several miles a day will be a painful experience for you, even if you are in shape. Start off easy by learning your limits. Try running at a steady pace that leaves you just out of breath after several minutes. This can be a run, or even a brisk jog, but should not be a full out sprint. Once you encounter discomfort, tone it down to a slow jog or walk. Continue this run-walk routine, gradually increasing your consecutive run time while decreasing your recovery walk time. Once your ability to run grows to 15 minutes at a time, you can move onto working on speed.
Increasing Strength
One of the best ways to build strength is to practice interval training. Intervals consist of running at a sustainable pace, then periodically increasing this pace to an elevated level near your peak capacity for a short amount of time. If you are on a track and are most comfortable jogging, try jogging the curved 100 meter portions of the track and increasing your pace to a run on the straights. If you're running in an area of unmeasured distance, you can use time as a measure for your intervals by increasing your speed for 60 to 90 seconds or longer.
Form
One of the most important aspects of establishing yourself as a runner is creating a proper running form and stride. The emphasis on form is to follow what feels most relaxed to you. Relax your upper body. Try to swing your arms with your forward momentum rather than side to side or against your motion. Open up your stride by extending your feet in front of your body and far behind your body. The most important aspect is to run however feels natural to your body.
Warming Up, Cooling Down, and Stretching
Proper warm up, cool down and stretching are vital to mitigating injury risk and discomfort after a run. Warming up means warming up your muscles before you begin your workout. This can be as simple as a five-minute jog. Once you've completed your workout, do another five to 10-minute jog to slowly bring your heart-rate down. After you've cooled down, begin stretching your legs. Be deliberate in your stretching, holding each stretch for 10 to 15 seconds. Your stretches should feel gratifying and never painful.
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