If you did 3 short runs in your first week, you shouldn’t double that for week 2, even if you feel fine.
Progress takes more time than you think, because each body system adapts to exercise at their own pace - maybe your lungs felt fine on the run, but the next day your muscles felt sore.
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It's usually not the shoes you're wearing, or your posture, but forcing yourself to accomplish too much from the very start that's causing you physical pain.
If you started running in the last few weeks or months and you get injured, you probably have nothing to blame but the fact that you’ve been doing too much, too soon.
Runners tend to run through: Muscle soreness, ache that’s uncomfortable but not really painful, discomfort that feels better as you run;
Stop running when injuries: Feel like a sharp, stabbing pain, cause you to limp or change your gait, get worse as you run.
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.
1. Don’t Think: You just go—every day.
2. Find A Schedule That Suits You: Try Fit your daily run in your current lifestyle.
3. Minimize Landing Shock: the last thing you want to do is over-complicated things.
4. Start Slowly: Try to improve your shape just a little bit every day.
5. Rest Before You Get Tired: You’re building a habit — consistency is key.
6. Buy 2 Pairs Of Running Shoes