After receiving medical clearance, the next step is to make sure the appropriate equipment is obtained. In running, that means the right shoe! A runner should have their feet and running patterns evaluated by a local running store. Depending on the individual's foot mechanics, the appropriate shoes will provide proper support to the feet, helping to prevent further injuries. Once these initial steps have been completed, let the running begin!

At the beginning of any exercise program, an individual should gradually increase the time and intensity of the workout, while endurance and aerobic capacity increase. Start with a warm-up of approximately five minutes, walking and slowly increasing the pace until the muscles are loose. Ideally, after the warm-up, a few minutes of stretching should take place to increase muscle flexibility and decrease the risk of injuries.

Once the run is completed, be sure to take advantage of cooling down the body. This will slowly decrease the heart rate and blood flow to the working muscles. After the cool down, it is appropriate to finish with stretching, allowing the lactic acid to decrease in the muscles and helps reduce the risk of injury. The greater the flexibility of a muscle, the less likely an injury will occur.

	Obtain medical clearance before beginning an exercise program
	Have the correct equipment for the exercise
	Maintain proper warm up and stretching routines
	Enjoy appropriate workouts
	Maintain proper cool down and stretching routines

Last but not least, pay attention to what your body may be telling you. General muscle soreness after a work out is normal. Anything other than general soreness, the body is indicting other problems. Swelling and tenderness over a specific area may indicate an injury in need of medical attention. It is important to pay attention to any early warning signs, so it doesn't develop into a more serious injury.