This is a repeat answer that I just posted to another person who is starting to run. It applies to running and many other activities.
First, if you have never been coached on running, it is extremely beneficial and important to get at least a basic understanding of proper running form. For a small investment you can make a huge difference in how much you enjoy running. There are running clubs in almost every city and many smaller towns in the US. You can web search or ask at your local gym/rec center for help in finding a club. Or you can higher a fitness instructor or coach in your area as well.
Second, go slow in your starting distance/time running. Your body needs time to adjust to any new movement/exercise. It is very easy to overtrain at the beginning of starting a running program. And once you are in a state of overtraining the only way to fix it is to stop running until you have fully recovered. This is also where a coach makes a huge difference.
Third, start with a simple resistance training program for your entire body. Many runners want to focus on training muscles directly related to running, but all of the muscles of the body have a part in running. And focusing only on the lower body will increase the potential for injury in the upper body as the weaker muscles won’t be able to deal with what the stronger muscles are putting them through. Again, a coach is a very good idea for this as well.
And lastly, I work with runners of all levels. I get the best results with runners who take this advice. You are getting this advice for free, but it is worth a fortune. Are you ready? Add water exercise to your workouts. Water jogging and running are highly underrated for all athletes that run in their sport/activity. It is not only a great exercise on it’s own, it is phenomonal for training any high volume movement activity. Again, a good coach or instructor is very valuable for this as well.
You would be doing yourself a big favor to hire a coach for at least a sesson or two a week for a while. Good luck.
Be sure to listen to your body! Don’t push yourself too hard from the start but build up to it slowly. Start with 1 mile or whatever you feel comfortable with mixing in running and walking and then just build up from there. Be sure to stretch and drink TONS of water! And running on sand or grass is much better on your joints 🙂 Signing up for a 5K or a 10K for a few months down the line is always a good motivator to keep on running as well!
Also, Map My Run is a really fun site if you want to start charting your routes or seeing your mileage!
ChiRunning is not based on the biomechanics of distance running. In fact there is no front end mechanics in chi running, which is key to successful competitive running(running agaist theclock). A few years I met Danny at an expo and asked him about why there is no front end mechanics in his book. He responded with their are no front end mechanics in distance running. I then open a Running Times to page where a worldclas field was contesting a 10K race. I pointed to the beautiful front end mechanics of these runner. Danny reply that is not a distance race. I say it is a 10K race. He reply anything shorter than a marathon is not a distance race. I will give Danny credited for getting people off their heels and landing under their center of gravity, but there is so much more to running mechanics. I have been working on this for 28 years and still have so much to learn. As for Danny he spend way too little years studying biomechanics and way too many years selling books, certifications, and promonting himself.