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You can benefit from just 30 minutes of running, 3 times a week.
Start by running 20 minutes at a time, and increase the amount and frequency only when you feel comfortable with your current level of training. Don't be afraid to take walking breaks when needed.
Running will put you slightly out of breath when you start. It should eventually decrease. You should be able to hold a conversation when you're running a good pace.
Once a week, run a faster speed to increase your fitness level.
Side stitches are caused by a lack of oxygen in your GI muscles. Exhale hard and long, or slow down your pace until the stitch subsides.
If it is a recurring problem, consider avoiding solid food immediately before and after a workout.
Running burns an average of 100 calories per mile. Eat a balanced diet, mostly carbohydrates, followed by equal parts of fats and proteins.
If you want to lose weight, regulate your diet and use running to tone your body.
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