The 8 Best Stretches to Do Before Running Nothing can derail your fitness goals like an injury. Running with muscles that are cold and not properly stretched can result in a muscle strain that keeps you off your feet -- and off the road or trail -- for
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Beginner's Running Plan - This plan pretty much details what I would advise people who find it difficult to start running after a long "off-period". Do short intervals or walking and running or jogging.
Someone posted a whisper, which reads "For cardio just swim and walk at first. Then speed walk. Then start jogging. For toning just start with like 10 squats, push-ups, and lunges per day every day. Then slowly add more reps per day.