(1) As per the 'Fit Aussie Guide' you should always check with your doctor or health professional to ensure the activity you are about to do is within your ability.

(2) If given the okay, you should also seek advice to determine your current level of ability, and to work out which sort of routine is suited for you. Your local fitness professional can be a great help here with fitness testing etc.

(3) From there you should commence a program appropriate to your level of fitness and your physical state. For example, if you have a running history and have put on weight recently, the extra weight could promote the risk of injury so it is always wise to start at the safest level possible - then step up into a running routine in safe sensible steps.

• WALKING: There are many trainers who are far too unfit and overweight to take on a running program. For those trainers I recommend they take on a tough walking routine to condition their legs and bodies for the task of running. Some sample of this style of training can be found by 'CLICKING HERE' or 'HERE'.
• ELIPTICAL: Most gyms have a piece of equipment called an 'Elliptical' machine or a cross trainer. Although this isn't exactly running, its form mimics that of running and allows the trainer to get up to running based speeds and intensities, that there body just wouldn't allow them to do on the road. If in doubt consider an 'Elliptical' based routine or build up before getting stuck into a full on running program. This is what I get runners to use as a maintenance option when they have issues such as shin splints etc.
• TREADMILL: Almost every gym has a string of treadmills for you to choose from. This is the closest you will get to freestyle running in a gym environment, and it is a great option for the beginner as the engine can practically assist the runner, and the machine provides a degree of cushioning for the body.
• TRACK: The track is the ideal place for the runner to commence with an actual running routine. Your local track is generally synthetic or grass and also provides a lot more give than the concrete or road does. Most tracks tend to have a smooth surface with minimal risk of twisting ankles etc making then a great starting point.
• ROAD: This is where all the hard core runners live. When running on the road however, be aware that all the give is provided only by the quality of the shoes you wear. Make sure your body is ready for this sort of pounding.
• CROSS COUNTRY: Although cross country running has you running on a softer surface than the road, the risk factors in running through the bush increase dramatically. This is basically due to the inconsistency of surface.
• VARYING SURFACES: Having explained a few options that increase in intensity, the golden rule that most people fail to understand is that the body is very precise - it conditions itself to the influences placed upon it. If you have built up your run to 5km on the soft track, it doesn't mean your body is ready for 5km or the road or in the bush. Always be careful when varying your training methods, make sure your body is conditioned for that type of workload.

Now, having explained some of the basics, it's time to address the biggest mistake the beginner runner makes. I have had many ladies who were structurally capable of running and were relatively fit, but still couldn't run. The answer was obvious when I went for a run with them - they were trying to run like all those fit people you see running around the streets. Chill out, you need to walk before you can run. Here are some options to put you back on the road.