Every so often someone will ask my advice about how to start running. Having a few minutes to kill today, I thought I'd write down a few pieces of advice (below the fold).

1. Go slow. You should be able to talk comfortably at all times. Don't be macho, guys. If you see a hot chica running faster than you, let her go on without you.

2. Rest. For the first few months at least, I would not run more than one day in a row. Walk or bike or something in between and take at least 1-2 days completely off each week. After six months or so you can begin to run twice in a row once a week and then adding a day/week after a few more months. Always take 1-2 days completely off each week though.

3. Go short. In the beginning, run well short of what you think you're capable of. The idea is to build up endurance slowly. The rule of thumb is no more than 10% more mileage per week. So if you run 5 miles this week (say 1-0-1-0-2-0-1) then next week you should only run 5.5 miles.

4. Expect some discomfort in the beginning. It is common to have some minor aches and pains when you first start running. This is normal. Knee and shin pain are most common. Usually the pain hits in the beginning of a run and then dissipates during the run as you get warm. As your muscles get stronger, you'll find the pain going away entirely. If the pain should get progressively worse during the run or if it's too much to take, then stop and take a day or two off. Try again. If the pain comes back in the same way, see your doctor. And use ice after runs to contain swelling and pain. Ice is the miracle drug--better than advil or other pain killers. I use ice after every run.

5. Get good shoes. Go to a specialty running store. Do NOT go to Foot Locker at the mall for cripes sake! The extra $5-10 is well worth it. Tell them you are new and don't know what kind of shoe to get. These stores are staffed by real runners who know their stuff. Very often they'll have you walk or a bit run to get an idea of your running motion. As a general rule if you're very flat footed or big/heavyset ask for a "motion control" shoe. If you're slightly flat footed to normal arched, ask for a "stability" shoe. If you're high arched ask for a "cushioned" shoe. If you don't know what I'm talking about, then ask the dude at the specialty running store. Brand matters little compared to shoe type. Wear what feels good to you so if you're looking for a stability shoe, try on several pairs. Make sure they're big enough. Your feet swell a bit during runs.

6. Stretch. It's best to stretch after running when your muscles are warm and elastic. Stretching cold before a run is not very useful. You're better off starting off very slow to warm up. Stretch your calves, hamstrings and quads mildly for 20 seconds or so and repeat a time or two. But don't overdo it--the medical research is somewhat ambivalent about whether stretching really helps much.

7. Don't overstride. Practice running in short quick steps instead of long heavy strides. Although it feels awkward at first, it is far more efficient and less risky for injuries.