It is important to consult with your doctor before taking up any type of new activity, especially if you have not done any for a long time. It may be more detrimental to your health doing it than not, especially if you do not build up slowly.

Make sure that you have a comfortable pair of shoes. If you are running on the pavement then you will need something with a  springy sole but any sports shoe should be fine to start with but as you build up to longer sessions, you may need something more sufficient.

Plan where you are going to run, think about the route and make sure that it is suitable before you start. What is it like underfoot, is it safe and is it a nice place to run. Tell someone that you are going and take a phone with you so that you can be contacted or contact someone should you need to.

Start off my doing some stretches to warm up, particularly your legs. Start by walking and running alternatively, or maybe by walking completely if you are nit used to exercising at all. Walk more than you run to start with and then slowly increase the amount that you run. If you feel discomfort slow down a bit, it is not a race.

When you have finished warm down, stretching those leg muscles again.

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