Running is one of those activities that comes naturally. As children we ran without the need for any special instruction. It was hardwired into our bodies. If you approach it with the attitude that you're going to enjoy it, you will be more successful. As with most athletic activities, running is easier when you're relaxed. So run playfully and you'll get a lot more out of it. If you want a good model, watch kids.

A. Start out easy

Avoid going too fast, try to control the effort so that you remain comfortable.

Make sure you get enough rest between runs, if you stay fresh you'll stay healthy.

Try not to make comparisons with other runners. Everyone progresses differently.

B. Use discipline

Set aside time to do your running and try not to find excuses for missing the runs.

Choose what you want to accomplish and keep your runs in line with your objectives.

Decide on a plan for your training and write it down. Keep a journal of your runs if it helps you to stay with the plan.

C. Be patient

Allow your body time to adapt to the change in activity. Don't be in a hurry to pile on the miles.

Pay attention to how you feel on each run so that you can adapt to existing conditions.

Do too little rather than too much.

As you progress you should pay attention to forming good habits in your running form. Proper form will allow you to run faster, more effortlessly and injury free. Although there are many elements to achieving good form, none are more important than staying relaxed. Don't concentrate too much on the details and lose the overall enjoyment of the run.

A. Use an economical stride

Let your foot land beneath your knee. If you reach too far forward, you will over stride and impede forward movement.

Land fairly flat on your foot rather than on your heel or toe.

Extend your stride behind until your leg is straight.

B. Keep your center of gravity balanced

Hold your torso over your hips. Avoid leaning forward or back. Practice to find where the balance point is and fine-tune your posture.

Swing your arms freely and let them counterbalance the movement of your legs.

Keep your chin down and relax your neck to reflect the angle of your spine.

C. Run relaxed

Let the muscles in your face hang and keep your shoulders and hands loose.

Don't push; let the performance come from freedom of movement.

Building a good training program is a matter of balancing work and rest in a way that allows you to keep going over a long period of time. Remember that moderation is the key success. If you are patient and persistent, you will have better results than if your rush into an over ambitious program.

A. Start out with a reasonable program

Choose efforts and distances that are within your ability to do.

Don't worry about running fast at first, stay comfortable with your pace and let the speed come when it feels right.

Try to enjoy yourself and "play" in your runs. It's easier to stay with a program if you're having fun.

B. Increase mileage gradually

While quantities vary with individuals, usually 10% per month increase in the net weekly mileage is enough.

Run most of your runs at "conversational" level but not much slower.

Don't be afraid to take a rest when you feel fatigued. Remember that the rest is as important as the work.

C. Put variety into your runs — Have fun and stay healthy

Change your speed and distance.

Run in different places and over various surfaces.

Vary the time of day.

Run alone and with friends.