I want to start running. I am solidly in the obese and sedentary category right now-285 lbs. I have set a goal of a 5 mile run event in September of 2013. I do have weak ankles, and a "crunchy" knee (doesn't really hurt but makes a creepy crunching sound when I go up stairs). I did find a site that has a beginner running program: http://www.frcols.com/articles/article/4164936/66298.htm I have a few questions-- What warm up, cool downs, and stretches should I do? Because I am so out if shape, should I make the above program a 20 week program, doing each part for two weeks instead of one? If I do additional activity throughout the day, will that be a problem for the training process? I do have the "breeding" to run at least...My mom used to jog and coach track, two of my aunts run (one runs half marathons), several of my cousins ran track and cross country in high school and one distance runs at the college level-90 miles a week!