I am a great believer in gradualism, both in weight loss and in building fitness. When I started running 25 years ago my first run/walk was 30 seconds run/4:30 walk. After a week of that I added 15 seconds to the run and reduced the walk accordingly. It took 6 months to run my first 5K (30:51) As they say, you never forget your first "time".
I better you never met anyone more gradual than me. Fortunately, I'm very patient.
2. Start slow . . . build gradually Coaches say the best way to avoid injury is to follow the 10-percent rule: Increase your weekly mileage and the length of your long run by no more than 10 percent each week. Your muscles and joints need time to adapt to the workload. ____________ *Amby Burfoot (from Runner’s World) suggests following these bedrock principles to achieve your goals
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