Consider following a programme like Couch to 5K
This will provide you with structure and a plan to follow.
Break your runs into intervals and keep them short at the start. Try running for 2 minutes, then walking. Increase your running intervals by 1 minute per workout until you can run the entire distance.
Always run at a relaxed and comfortable pace. You should be able to easily hold a conversation when running.
Try a parkun www.parkrun.org.uk/
Once you can run or run/walk 5K, parkrun provides a supportive running environment and is a great way to get to know other runners and Hailsham Harriers, new and experienced alike.
Allow your body to recover between runs by taking a rest day.
This maximises training benefits and helps avoid overuse injuries.
Try to run relaxed and with good form. Short, easy steps are more effective than long, powerful strides.
Measure your run by time spent running, not by miles covered.
That is, try to run for 30 minutes rather than for three miles.
Do progress slowly.
Increase your mileage by 10 per cent a week at the most. Instead of running longer, you may want to add an additional shorter run during the week. The leading cause of injuries to beginners is running too far before they’re ready.
Do stretch and strengthen.
Learn how to stretch properly and devote 10 minutes to it after each run. Pay particular attention to the hamstrings, calves and quadriceps. Also, consider light strength training exercises for the same muscle groups.
Running surfaces make a huge difference
Running on the pavement
is ideal for fast running – there is very little danger of turning your ankle. However, it’s hard on your joints because the pavement does not cushion your steps.
Asphalt is the surface on which most runners log the most miles. If possible, run on the most level part of the road, but do be aware of traffic and always wear high visibility clothing
Running off road
in a forest or park is soft and provides excellent cushioning. However look out for trip hazards such as roots, rocks and bumps.
Running on a treadmill
allows you to train year round with good cushioning. It also allows you to log time and measure intervals relatively easily.