Start your running training
with short distances. Then
increase your training volume
by a maximum of 10 percent per week. This way your body can slowly get used to the load. Your cardiovascular system may need several days or even weeks to adjust to the new type of exercise. Your muscles are also not adapted to the additional exercise. They need weeks or even months to cope with the new tasks. Your ligaments and tendons are even more sluggish. Your tendons and ligaments need months and sometimes even years to get used to increasing loads.
We spoke above of "short distances". This is of course relative, but we mean really short distances. Your running training as a beginner can therefore only consist of 10 to 15 minutes of running at the beginning. Of course, you can also take breaks from walking. This is even good for the beginning runner. This way, your entire body can gradually adapt to your new training rhythm.
An example:
In the first week, you can set a specific duration as a goal for your running training as a beginner, e.g. "I will run for 15 minutes". It does not matter what distance you cover. In the second week, you can increase your running goal by 10 percent. You will then run for around 16.5 minutes. Important: You should only increase the distance if you really run several times a week. Walk slowly enough so that you can easily talk to another person.
Once you have reached the advanced level after a few months, you can vary your running pace and jog three to four times a week, for example.