For a beginner, plunging outright into a running routine can earn you a host of problems. This can include muscle aches and joint pains, shin splints, and maybe stress fractures.
A better idea would be to start out low. You may first do a 1 or 2-mile run for three to four days a week. These runs can be interspersed with some brisk walking, if need be.
You can then build up your mileage in small increments every week, again so as not to subject your body to sudden strain it had not experienced before. The rule of thumb is not to increase your mileage by more than 10% every week.
Pacing
Be sure to also know how you should pace yourself in our new sport. Newcomers are too excited in their new-found sport that they often make the mistake of overdoing things.
The tendency of new runners is to start out running as fast as they can only to find out they cannot maintain their pace.
Focus on your own pace, the one most comfortable to you. In any case, you have plans to increase them in the future. This can also help you maintain a uniform heart rate and improve your endurance.
Get some running experts and ask for more pointers. They would be only too glad to share with you every advice they know, including food and diets and schedules.
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