Run for starters.

1) Start by running 2 km.

Run quiet and calm until you are out of breath, then start to walk until you've got the breath agian.

Do it until you can run the 2 km without having a break. Then you can start running 3 km.

2) Buy the right shoes.

Go into a shop to buy running shoes. It is very important that the shoe fits you, your feet and your way to run. You can make a test run in most specialty stores.

3) Start by running regularly.

Run 2 to 3 times a week.

4) Figure out where you want to run.

Go to the example. Measure running routes (on top of page)

Here you can see tracks, etc., in your area.

5) Buy a serial clock.

It can help you not to run too fast.

6) Find someone to run with.

By having a running partner you will have each other to remind you run.

7) Listen to your body signals.

The most important thing is that you listen and feel your body's signals so you do not get injuries.

You can not avoid as a beginner to get a little tenderness. But it may be a sign from your body to tell you not to run so long this day.

But do not be alarmed just make sure that it do not stay, but if it stays go to your doctor.