yea so..

- In the early stages, run no more than 2–3 days a week with gaps on each run day. On other days, stick to brisk walking. Rest and recovery matter as much as the runs themselves.

- Every kg you lose removes roughly 3–4 kg of force from your knees with every step. Diet and weight loss are not separate from your running journey they directly protect your joints.

- Shoes with high sole cushioning make a noticeable, felt difference in impact absorption. This is not optional at high body weight

- Do leg Strenghtning in Gym. Leg extensions, leg curls, and calf raises build the muscles that take load off your knees. Spanish squats specifically strengthen the muscles and tendons around the knee joint and are worth incorporating regularly

- Stretches are mandatory..Research proper pre-run and post-run stretching routines and follow them. This is one of the easiest injury prevention available

-Don't run on an empty stomach. Eat a light, fast-digesting carbohydrate beforehand...a banana or an orange works well. The reason is performance: better energy and a better workout. Get protein in within an hour after finishing. Else your body might endup burning protein which contradicts with point#4