When I started running, I just... ran. No plan. No distance goals. No pace goals. Just running without a purpose.
No surprise, I got shin splints.
I learned I had to start with smaller distances. Instead of trying to run as far as I could for a set time, I started with half-mile runs 3x per week and slowly built up. Like, real slow. I found this video about shin splints and started doing toe drags after runs. It feels so good with my shoes off. I also did heel walks and would sit at my desk flexing my foot up for 5 minutes on, 5 off, for 3 sets, 5x per week. This helped my shins get stronger.
Then my knee started hurting.
I went to a physical therapist, and it turned out my IT band just needed a stretch before my runs, and I needed to get blood flowing in my legs, too. Now I pull my foot toward my butt until I feel the stretch around my knee. I do that and some leg swings before every run. After the run, I do the knee stretch again along with some other leg and hip stretches.
Then I hurt my plantar fascia.
I was running too fast with bad form. Slowing down helped. That's when I learned about building an aerobic base. Instead of running as hard as I could three times a week, I started doing run-walk workouts twice a week and saving faster running for one workout per week. I also stretch my plantar fascia before and after every run.
In my first couple of years, I used Couch to 5K, Runna, and Hal Higdon's plans. They all helped in different ways.
The biggest thing I've learned is that most running problems have a reason behind them. If something hurts, pay attention to it. Figure out what's causing it and make an adjustment. Google and YouTube can help if you run solo or don't have money for a coach, but a running group or trainer can help, too.
For drills, I've gotten a lot out of Chari Hawkins' videos.
Also, run at a pace where you can maintain good form! Do drills occasionally. Add cross-training before adding a bunch of running mileage. And don't be surprised if you have to learn a few things the hard way.
So, this is what I did, and now I consider myself a runner. See if you can do it without all the injuries!!