Do you want to get into running but you do not know how to start?
Why choose running?
Depending on who you ask running can be a fun activity to pick up. It is an easy way to improve your cardio as you don’t need much equipment besides a decent pair of joggers. Even running for just 10 minutes a day can reduce your risk of heart disease.
Eliud Kipchoge is one of the most famous runners
Running is also a great way to access Australia’s beautiful nature and bushland, which is great for your mood. It’s another activity that can be used to practice mindfulness which helps with relaxation. When you run you can focus on the breath, the sounds of your surroundings such as birds, the trees around you and the sensations of your footsteps. If you prefer to listen to your favourite podcast or music, you can also put some headphones in and kill two birds with one stone.
Running in bushland with a group of friends is great for your mental health
Running has many health benefits which includes improved aerobic fitness, bone health, mood, memory, and energy levels. It can also improve social connection if you choose to run with a running partner or a group of people.
If I am new to running, how can I start?
When committing to any new activity, its always wise to start with something small and gradually build up as you adapt. People do tend to do a lot of jogging when starting out which might be difficult for them, and they can get discouraged to continue. Setting the bar low is great for long-term commitment. Doing a 2-minute jog can be a great starting point.
If you don’t want to run for too long, you can always break it up with some easy walking. For example, you can do 100m of jogging and 100m of walking and repeat that 5 times. As you develop better fitness, you can start to increase the amount of jogging that you do. In terms of shoes, there is no need to be too picky. Pick joggers that are comfortable to you and some common shoes are Asics or brooks.
Sports Medicine Australia has shared some simple running tips on this link below:
Running shoes might make your run easier
Is running bad for your knees?
Despite some people thinking that running is bad for knee joints, this is not the case. If you have knee arthritis, you are still able to run, and you can use your pain and function levels as an indicator of the amount of running you can do. Running won’t create more “wear and tear”. And in some cases, running might be helpful for pain management, it just depends on your capacity, and other factors. Always remember that there is no activity that is “bad” or “good” for you. Each person is different, and it always depends on your individual factors and what your body can handle.
This news article draws on some great insight, debunking the myth of running being injurious to our knees:
https://www.nbcnews.com/health/health-news/knees-running-osteoarthritis-marathoners-orthopedic-rcna71270 
Seek the help of a health professional
If you do have a history of injuries and are still unsure on what is best for you that is totally okay. This is when seeking the help of an Exercise Physiologist can ensure that your needs are assessed, and a program can be provided to you. An Exercise Physiologist can undertake a physical assessment to look at your movement patterns and running technique, as well as provide advice on how to start running.
The information provided in this article is considered general advice. For specific advice related to your individual circumstances, speak to your healthcare provider.
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