Good article. I would emphasize beginners alternating running and walking. It's imperative you build up your lower legs before stressing them to prevent injury. Also, I have had a lot of success breaking up my run/walks with simple exercises. Maybe walk for 5 minutes, then break to do squats, pushups, sit ups, or some other simple exercise.
Very informative some of it I defiantly have personal experience with and know it works because I used to run in my early 20's and was pretty fit and some of it is hopeful for now as I'm struggling a little with keeping extra pounds off and regulating blood pressure.