Beginning Runners Should Start with a Run/Walk Routine
Many beginners lose their desire to run when they overshoot their abilities during their first time out for a run. There’s nothing wrong with starting slow and progressively working your way up toward longer, more rigorous runs. In fact, rushing into things is a sure way to develop injuries and other health problems.
When just getting started out on a running routine, you might consider jogging at a comfortable pace for a few minutes, then walking for a minute, jogging for a few minutes, walking for a minute, and so on. Set a goal to do this for 20-30 minutes. As you begin to boost your endurance levels, you can increase the amount of time that you spend running until you work up to a full 20-30 minutes of jogging.
Once you feel comfortable, you can increase your pace and/or the length of your runs. By taking things easy at first, you will allow your body time to adjust. This also has psychological benefits since, by allowing yourself to climb the fitness ladder one step at a time, you will feel a greater sense of accomplishment as you reach one goal after another. By giving yourself time, you will be able to develop the endurance and other health benefits you were hoping for.