When you first start running, it's not a good idea to go out and just try and run till you drop. You're not going to get better very fast. What I would say would be best is if you go out for 20 minutes, doing 2 minutes running, 1 minute of walking. Constant. When you are okay with this and don't feel like you're going to die at the end, step it up (the times, not the pace). Work your way up to 5 and 1's. Keep going. Do 10 and 1's. But make sure you do those the whole time you are out running.
Slowly increase the amount of time you are out, but not too much at a time. The general rule is that you are not supposed to increase more than 20 minutes in a 2 week span. So, when you are up to running for 20 minutes one week, don't try to take it up to 1 hour the next no matter what times you have done before. Run that much for 2 weeks, then step it up, nice and easy. Adding even 5 more minutes can be challenging at first. And you don't have to be fast. In fact, most runners I have talked to say "oh, I run slow". Any people who are out going fast, most of the time I pass them on the way back as they are walking. The turtle and the rabbit and all that.
At the start of any run, I usually bolt out at a fast pace. This is wrong. I have to tell myself to slow down. If at the end I have energy, I sprint the last part. Same with hills. For some reason guys tend to run faster up hills. Again, this is wrong. Go up hill the same pace as you went on the flat, and close to what you do going down the hills. Being consistent will take you a long way to running long distances.
Next lesson: Rolling Your Feet.
Listening to: Linkin Park - A Place For My Head
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