Getting started with running
Running can cause intense strain to your body. That is why it is essential that you build up training load gradually and, above all, that you start slowly. These 'slow kilometers' provide an optimal foundation. Once you have developed such a foundation, you can start picking up the pace!
You can develop it up by adding a little bit more effort at a time and walking just a bit faster than a brisk walk. For example, you can gradually walk up to 5 km and progress to 7.5 km to eventually be able to run 10km. Of course, it takes longer when running slowly, but that's a good thing! By initially completing these slow kilometers, you are burning more fat and you teach your body to be more frugal with carbohydrates. During your buildup take an occasional step back before going back to progessing. For example, you can go from 10 km to 7.5 km, back to 10 km to 12.5 km. Of course you can also build it up incrementally. Divide your run into increments. For example 10x1 km with 2 minutes of walking in between. Then, once things go well, you can for example do 4 increments of 2.5 km, followed by 2 sections of 5 km in order to finally be able to run 10 km in one go.
Listen to your body
Make sure you don't run too many kilometers if you are experiencing complaints. Often, complaints are a signal that you have overburdened yourself. Progress smart and sensibly and always listen to your body. In this way, you are able to maintain a proper work (running training) to rest ratio.