If you want to start running, there are a few tips on how to start running to avoid injuries, overtraining and motivate yourself for working hard. Running is the cheapest sport because you do not need to buy any equipment to do it. You can run everywhere: in a park, stadium, or on the sidewalk, so just do it.

1. You cannot run every day at the beginning as it could lead to overtraining and lessen your motivation. The most important point to remember for beginners is to start slowly, so after one-day running, take a one- day break before another session. In this way you will avoid straining of your feet, joints and spine. Do not lengthen your distance by more than 10% per week. Too quick increase in your running distance can lead to contusion and deprive you of the joy of running.
2. Intertwine your run with march, especially at the beginning of your adventure with running because efficiency of your organism is too low to run for half an hour or more without a break. When you cannot take a breath, slow down and walk until you are ready to run again.
3. Run at the pace that will allow you to talk with a friend who is running along with you or sing. It can be risky for beginners to run fast with respect to their joints and muscles. After some workout, when your efficiency starts to improve and your joints and tendons strengthen, you can increase the pace of your run.
4. It is very important to do about 5- minute cool- down after a run, because during the run your heart works very fast and your blood circulates fast as well and reaches  every cell in your body. When you suddenly stop running, the blood gets trapped in your muscles and your heart does not have enough  blood to pump and you can have heart attack or faint.
5. Run with friend, partner or in a group of people, if you can. When running with someone else, it is easier to motivate each other and the time passes quicker when you run and talk . It is also easier to keep an eye on whether the pace of the run is appropriate.
6. When you run the same route over and over, all the time, it can be boring. Try to change the route or place of your run, thanks to which your workout will be more interesting and you will not get bored stiff.
7. Plan your workout time previously, thanks to which you will not have excuses that you have no time for your workout. When you really do not have enough time for long run, run even half a distance of your normal workout.
8. A great many beginners often have problems with colic, however, there is a way to get rid of it. Breathe out the air from your lungs intensely when you put on the ground foot opposite to the side of your body where you feel pain. Your diaphragm will relax and colic will disappear. While breathing out,  press the place where you feel without stopping running.
9. If you run because you want to get rid of fat, try to run in the morning straight upon waking up. If you are hungry, eat some fruit but nothing more because your body will focus on food digestion not on burning body fat.
10. Your comfort during the run does not depend only on good shoes or what you wear, but also what you eat before workout. Do not eat either too much or too fatty food. Make sure you have your last meal about 2/3 hours before running. If you are very hungry before workout, eat some fresh or dried fruit. Eating too much or too fatty food before running can make you sick and spoil the pleasure of running.

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