Start with small
Forget about running at once 5-10 kilometers with a result of at least 3 bits. Do not be too zealous, because the body has not yet adjusted: the lungs, muscles and heart work too lazily. Run through a couple of laps in the stadium, do stretching before and after, increase the load gradually.
Make a plan
When it comes to a difficult task, you always need to have a plan. You will need guidance and structure.
In terms of you calculate all the details and try to stick to it. This can include even making money to buy good running shoes.
