Tick anything you already have, in any order. Quests unlock once this is done.
Old trainers are fine for the first few runs. Once you know you are keeping it up, a gait check at a running shop is free and stops the shin pain that ends most beginner running.
2 things left above. Quests are real things you go and do, so they only make sense once you have what you need.
First one waiting: Do a run-walk for twenty minutes