Here is a video about clip in (clipless) pedals for beginners.
http://www.roadbikereview.com/reviews/how-to-use-clipless-pedals-and-cleats-tips-for-beginners
It leaves out a few helpful hints.
First, if you get SPD pedals and “M” cleats (multi release cleats), then getting out is a lot easier. With normal cleats, you have to twist your foot as noted in the video.
But with M cleats you can pull out in any direction – like straight up if in a panic. For an example of M cleats see
https://www.rei.com/product/738015/shimano-sh-56-multi-directional-release-spd-cleats – note the M stamped on the back of the cleat. Of course you probably should shop around for price. Note that SPD pedals don’t come with M cleats.
Second, it helps to adjust the release tension to as little as possible. That makes getting out easier. As you become more comfortable with the pedals you can increase
the release tension (allowing you to pull up harder without releasing). As you can see in the picture below, there is an Allen screw with – on one side and + on the other. Turn the screw all the way in the – direction.
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Joe Cote
"Each thing I do I rush through so I can do something else" Stephen Dobyns