Before even starting anything, you should ideally get your doctor’s approval especially if your family has a history of heart diseases, you’re above 40, or your BMI is 35 and above.
Next, get a shoe that fits and provides enough support so you don’t injure yourself. To prevent blisters, get socks made of fabric that expels the sweat. It can also help greatly to map out running routes for different weathers with as little traffic as possible. Then, find a way to track your running progress; it can be a GPS watch or a simple pen and paper. This will be a constant source of encouragement as you watch the statistics improve. Furthermore, an easy way to monitor the increasing strength of your heart is to measure your heart rate per minute before getting out of bed daily. Your heart rate per minute should get lower as you train your heart for endurance.
Another tip is to take short walks in between the day. Experts have found that you can burn 132kcal in eight hours just by taking 5-minute walks every hour! Additionally, do note that it is just as effective to split your workout up as long as the duration remains the same at the end of the day.
Beginners should always start by building strength and endurance first instead of speed. Go at a comfortable pace that you can sustain for what seems like forever. If you go too fast thinking that that’s what makes you a runner, it will be impossible to run 30 minutes by the time you have to. Remember, speed up later!