starting off

Question
Hi there, i would love to start running or jogging but i have no idea where or how to start. What stretching exercises do i need to do and how long should i run for for first week? Im certainly not fit and quit smoking two years ago l gained about 10 pounds and i feel every extra pound on my body. I would really apreciate any advice on how to get started.

Answer
Hi Nicola
It is a very simple thing to get you going.I would have a goal of working your way up to 45 minutes running the hole distance 4 times a week.I would start with a walk jog program alternating based on how you are feeling for 45 minutes.The reason for this approach is to insure your bodies muscular skeleton system and your cardiovascular system adapt appropriately to insure you don't over do it and develop any over use injury's.You don't nee to do any stretches before you start your jog.After i would lightly stretch the achilles tendons and lie down on your back and then pull both of your knee's back to stretch out your low back.That is all there is to it Nicola.The most important thing to remember is have a great deal of patience.ENJOY.I started just like this years ago and was over weight and 2 pack a day smoker.Just thought you my enjoy that piece of trivia.

All the best

John