A good pair of running shoes is important to reduce the impact that running has on the feet, ankles, legs and back. Good running shoes are the basic equipment for getting a good cardio workout.
Start with a brisk walk for a warm-up prior to running. When your muscles have warmed up, start a slow jog. It is important to keep your pace at a level where you do not lose your breath and can continue to speak while running. If you find yourself losing breath, slow your pace down until you’ve recovered. If you are a novice runner try running and walking, until you can hold your run for 15 minutes.
When you are able to hold your run for 15 minutes, start increasing the length of your run by a few minutes every couple of days. Set your new target at 30 minutes of continuous running. If you target an increase in running time of about 10% per week, you will be able to avoid injury. Remember to warm up and cool down before and after your run to help avoid cramps and soreness.