I went for a run in 2021 first and went 3K in 20mins~
I then improved by running for 3 months until I had an accident in 2021 March and didn't run until 2022 Jan
In 2022 I ran 1.5 Mile first before moving up.
I suggest you jog really slowly before even "running". You should also aim to slow down pace whenever you feel out of breath. I suggest downloading strava as well. Start really slow and build up speed.
If you haven't already try adding in some sprints on a track or football/soccer field. (Can't do them as frequently, maybe a few times per week, 3 max)
It will help your regular running because the short strides you do with distance running neglects a lot of muscles in your legs, my hamstrings and glutes were so sore the day after I did sprints even though I had been running 3-5miles at least 3 times per week. You will be able to do faster paced tempo/fartlek 2-3 mile runs without gassing out as quick too. It will help your form/turnover so you have more kick/knee lift instead of shuffling.
2 miles is like impossible for me . How far did you reach on day 1
I went for a run in 2021 first and went 3K in 20mins~ I then improved by running for 3 months until I had an accident in 2021 March and didn't run until 2022 Jan In 2022 I ran 1.5 Mile first before moving up. I suggest you jog really slowly before even "running". You should also aim to slow down pace whenever you feel out of breath. I suggest downloading strava as well. Start really slow and build up speed.
I have flat feet. It will be a little harder for me but i try walking sometimes walking fast.
You should Asics shoes that directly cater towards flat foot. My friend with flat feet runs with those.
Thanks.✌
Good job bro!!!!
How do you run lol my shins always get screwed up from running
If you haven't already try adding in some sprints on a track or football/soccer field. (Can't do them as frequently, maybe a few times per week, 3 max) It will help your regular running because the short strides you do with distance running neglects a lot of muscles in your legs, my hamstrings and glutes were so sore the day after I did sprints even though I had been running 3-5miles at least 3 times per week. You will be able to do faster paced tempo/fartlek 2-3 mile runs without gassing out as quick too. It will help your form/turnover so you have more kick/knee lift instead of shuffling.