Try running 2minutes, then walk 1 minute, it is much safer on the knees. Or vice versa, run 1 minute, walk 2minutes. Try and do the run/walk experiment for 10 minutes to start off with. Gradually you can work yourself up to 20 and 30 minutes at a time. The whole experiment is designed to help you increase your cardiovascular system for people who want to and enjoy having running apart of there lives.
Try to run different routes, (if those of you run outside). Running different routes helps to stop getting bored, sometimes I know that I can get bored running the same old route and then I get lazy. But I have learned, by talking with fellow runners that if I try different running routes, my mind gets a new image in it, and then I get more out of my runs. So feel free to try this tip, it worked for me!
Try to find a set time on the days you run, to always run at that time, just to get you motivated to run. Sometimes I get frustrated when I know that the time I set up to go and run is messed up to something that might be going on in my life,(ie. stayed at work later than usual, got held up in traffic, or a simple flat tire, anything that held me up from running my set time to run). I know that by the frustration that my set run time is very important to me and my life, so I just relax and run, and then I usually run better sometimes, because my frustration increased my motivation to run. I know it may sound a little strange, but it works for me. I do try to always stay running at a set time, and on set days, due to weather and things like that, I can run inside on my treadmill. Running at set times and on set days is a great commitment to myself, and it shows thatI value myself to have that commitment to myself. It also teaches me to have discipline in my life. Running is more than just physical, it is mental, and emotional, and spiritual for me.
Try running with music, music can make such a difference when you run. It adds ATTITUDE to your running, for me it does anyway. Music makes me wants to run faster, therefore I get my tempo better, my heart rate goes up, and I burn more calories. Also it increases my lung capacity to breath deeper and control my breathing as well. If you want to try running with music, try to find music you like, that just gets you going. I like techno and fast dance music to run to.
Try to warm up for 3minutes and then do some static stretching. Stretching before running, before you have had a chance to warm up your muscles, can injure you or hurt you physically. That one I used to do. So when I learned to warm up for 3 minutes, and then stretch, I found out that I didn't get injured or did I hurt from stretching. What hurts about stretching before you run, is that the muscles haven't had a chance to warm up, and you are actually somewhat tearing the muscle and that is what can lead to a injury.
If you should ever get injured while running, stop running, and walk a little bit, NEVER run if you have pain. Pain is not good. It is telling your body something, and you should always listen to your body. There is a thing I have learned over the years, and I apply it when I have been injured from shinsplints and from inflammation around my knees or my hamstrings. It is called R.I.C.E. It stands for Rest,Ice, Compression, and Elevation. It has always been a good tool for me to use.
Everything I have mentioned on this page is only tips, that I have used and learned throughout the years I have been running. They are just some ideas and suggestions, so try them if you like, and if they work for you, then you can pass them on to your friends. Goodluck!