<human>:  What are some good exercises for a beginner runner?
<bot>: 
1. Start by walking for a few minutes at a time, gradually increasing the pace to a slow jog.
2. Alternate running and walking for short distances.
3. Incorporate short strides into your runs to help increase speed.
4. Do intervals – running for a short distance at a faster pace and then returning to a jog.
5. Run up hills and incorporate these into your running route.
6. Cross-train with other activities like swimming or biking to help build strength and endurance.
7. Take rest days or active recovery days, such as light stretching or walking.