Here's how you can reap the benefits of a runner's world whether you're a novice or hard core.

Beginner Tips

1. See your doctor before you start a running program, particularly if you are a smoker or overweight. Regardless of age, it is wise to get a checkup to make sure you are not at risk due to muscle, skeletal or cardiovascular problems. You may even want to get a cardiovascular stress test to establish your current fitness level.
2. Transition slowly. If you have not exercised for some time or have never followed a running based program before, start off cautiously, with lower level exercise such as walking, before you begin to progress over a number of weeks into more running and less walking.
3. Use other forms of exercise if you are prone to injury. To get yourself back into the swing of regular exercise, avoid injury by doing "cross-training" activities such as cycling, swimming, snowshoeing or using cardio machines in the gym such as the stationary bike, elliptical machine, rowing machine and stair-stepper.