1 Follow a plan
Finding a training plan that will build your running up slowly and progressively is key. The correct training plan for your ability will help to give you something to aim for each run, will keep you on track and will help prevent you doing too much too soon.
2 Keep it steady
The most common mistake made by new runners is to head out the door brimming with enthusiasm and start running at full pelt. This will only result in you feeling out of breath and thoroughly disheartened within about 30 seconds. When you first start out, a slow jog is all that’s needed. Aim to run at a pace at which you could still hold a conversation.
3 Build up gradually
Trying to push yourself too far too soon will leave you feeling at best, disheartened, and at worst, injured. You may have heard of the ten per cent rule – you should never increase your weekly mileage by more that ten per cent. So, if you currently run five miles a week, the most you should increase to the following week is five and a half miles. It may sound like slow progress, but it will help prevent you having to take time out from running completely due to injury.